WOD

Back squat 4 rm then 2×4@85-90% Then 12 min EMOM 1st min Rope Climbs ME 2nd min Heavy Single Arm KB Swing ME Progressions aren’t just for movement, we can practice them in our nutrition habits too!  
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9 am- Olympic Lift Technique Class 10am- Endurance 9-11- Open Gym Endurance Kelly 5 Rounds 400m Run 30 Box Jumps 24/20 30 Wall Balls *Must row 1000m and complete 30 burpees at some point during workout* Today is the last day of the Crossfit Games! Watch Evan Haines complete at games.crossfit.com or on the Crossfit Games Facebook Livefeed!  
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Deadlift: 3-3-3   Then…   “Elizabeth” 21-15-9 Power Clean, 135/93 Ring Dip            
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WWPF FOR TIME 100/100 DU Relay   Complete reps 1-2-3-4-5-6-7-8-9-10 Front Squat, 135/83 (Synchronized) Handstand Push-upĀ  (partner holds HS)   100/100 DU Relay   Complete reps: 10-9-8-7-6-5-4-3-2-1 Shoulder 2 OH, 135/83 (Synchronized) Strict Pull-up (Partner hangs)   100/100 DU Relay                  
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Over Head Squat 3-3-3   Then:   12 Min AMRAP of:   7 OHS (115/83) 10 Toes Through Rings 200 Meter Run   Post Loads and Times to ZEN and Comments:
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