WE WILL NOT BE DOIN A COMP WOD THIS FRIDAY. THEY'LL B BACK NEXT WEEK.
Skill
30 Toes to Bar
Pendlay Rows 4x6
WOD
10 KB Swings (35/53)
10 Ground to Overheads(75/115)
20 KB Swings
10 Ground to Overheads
30 KB Swings
10 Ground to Overhead
40 KB Swings
10 Ground to Overhead
30 KB Swings
10 Ground to Overhead
20 KB Swings
10 Ground to Overhead
10 KB Swings
* 1 Rope climb during wod
*CAN MIX UP MOVEMENTS
Skill: 25 GHD’s 5-rep max Front Squats- use help if necessary. WOD 12 mins of- 3 Back Squats (115/155) 5 4-count Dead Lifts (115/155) 7 Jumping Lunges Rest 2 mins 5 mins of- 5 KB Swings (35/53) 5 KB
WOD 20 min AMRAP Ascending Power Snatches (65/95) 3 Devil Dogs Then, 2 mins max Dumbell Snatches (35/53)
A version of “the CAPITOL” from the CrossFit Games: WOD 20 Tire Flips (heavy) Run 1 mile 200 meter (1 lap) Farmers carry (2x35/50) 200m Sand bag hug carry FOR TIME!!!!