Abs/Booty
3 rounds
12 hanging knees to elbows
12 Toes to Bar
L- hang hold (1-min hold)
WOD
30 Min 2-min EMOM
3 strict Pull ups
ROW 250m
3 Strict Shoulder press (60% bodyweight)
Alternative w
6 sets of
20 vertical Scissore
20 Horizontal Scissors
20 Dumbell Snatches
20 Alt. Knees To Elbows
20 Sit ups with plate and Press
10 Strict Push up
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!!!!