WOD

9 am- Olympic Lift Technique with Amie 10 am- Endurance with Brian 11:15 am- Yoga with Brantlee Endurance WOD: 1 Mile Run or 2000m Row 200 Double Unders 50 HSPU or 50 Push Press 115/83 or 75 Pushups 200 Lunges 50 Toes to Bar or 50 V Ups 1 Mile Run or 2000m Row Rachel G hanging out on partner Friday
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OPEN WOD 20.5   For Time 40 Ring Muscle-Ups 80 calorie Row 120 Wall Ball Shots (20/14 lb) Partition any way   Time Cap: 20 minutes   Scaled:   For Time 40 chin-over-bar pull-ups 80-cal. row 120 wall-ball shots, 10-lb. ball to 9 ft.   Post Reps Completed to Comments, ZEN, and Games site.  
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Strict Press: 5-5-5   then…   WWPF –  For Time 42 Hang Power Clean, 95/63  (partner holds kB OH, 53/35) 50 Alt Box Jumps, 24/20 42 S2OH, 95/63 (partner hangs)   30 Hang Power Clean  135/83 (partner holds KB OH) 50 alt box jumps, 24/20 30 S2OH, 135/83 (partner hangs)   18 Hang Power Clean , 165/113 (partner holds kB oh) 50 alt box jumps, 24/20 18 S2OH, 165/113 (partner hangs)
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DeadLift 3×3 70% x 3 reps 80% x 3 reps 90% x 3 + max reps   Then…   Complete 3 Full Cycles of:   20/15 Calories Air Bike and 3 Rounds of: (deadlift Cindy): 5 Pull-ups 10 Push-ups 15 Air Squats 5 Deadlifts (225#/155#)   Post Loads and Times to ZEN and Comments:  
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Cardio Junkie – AMRAP 10 Min  Flight Simulator – ReTest 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 *Max Burpees with remaining time (RX= Each Round to be done Unbroken)   CrossFit Strongman – AMRAP 10 Min  21-15-9 Sandbag G 2 Shoulder, 100/75 Floor Press, 135/93 *Max Burpees over sandbag with remaining time   Gymnastics WOD – AMRAP 10 Min  50′ Handstand Walk :20 L Sit 1 Legless Rope Climb or 2 With Legs   For Those that Cherry Pick ….
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