.Let’s rock! Don’t forget about the Celebrunch this Sunday from 10 to 2!!
skill
Strict Shoulder d
2x8, 2x6, dfUps
75%, 80%, 90% WOD
16 Min AMRAP OF:
6 Hand Stand Push Ups
3 Burpees
6 Wall Balls
3 Burpees
6 Back Swuats (95/135)
3 Burpees
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!!!!