Monday’s WOD at 6, 7, 9am and again at 4 and 6pm
Overhead squat
5-5-5-5-5
Post heaviest load for 5 reps to chalkboard/journals
-then-
3 rounds for max unbroken reps
push ups (same tempo for each rep)
rest exactly one minute
pull ups (any kind as long as you stay on the bar)
rest exactly 2 minutes
Post total push up and pull up reps to chalkboard/journal

Monday 5pm STRONG Specialty Session
Back squat and deadlift work

Tuesday’s WOD at 6, 7, 9am and again at 4 and 6pm
Handstand/push-ups skill work and practice
-then-
Two rounds for time of:
50/35kg push press, 25 reps
50 air squats
800m run (bike 1.2 miles then row 1000m for non-runners Rx)
Post time and load to chalkboard/journals
Compare to March 7th 2017… same WOD!

5pm Open Training Hour

Wednesday’s WOD at 7 and 9am, again at 4 and 6pm
10 rounds, each for time, 250m row
Rest as needed between rounds
Post slowest and fastest row time
-then-
3 rounds for max unbroken reps
rope climbs (touch butt to ground and climb again)
rest exactly one minute
dips (any kind as long as you stay on the rings/bars/box)
rest exactly 2 minutes
Post total rope climb and dip reps to chalkboard/journal

Wednesday 5pm Specialty Double Girl WODs
2011 CrossFit Games WOD- Double Helen

Thursday at 6, 7, 9am and again at 4 and 6pm
For time complete:
100 double unders
10 squat clean thrusters (60/45kg)
10 muscle ups
80 double unders
8 squat clean thrusters
8 muscle ups
60 double unders
6 squat clean thrusters
6 muscle ups
Post time and scaling to chalkboard/journals
Compare to January 26th 2017

Thursday 5pm Open training hour

Friday’s WOD at 7 and 9am, and again at 3 and 5pm- A Hero WOD
“TK”
As many rounds as possible in 20 minutes of:
8 strict pull ups
8 box jumps 36″
12 KB swings (32/24kg USA)
Post number of rounds and extra reps to chalkboard/journals

U.S. Army Major Thomas E. Kennedy, 35, of West Point, New York, assigned to Headquarters and Headquarters Company, 4th Brigade Combat Team, 4th Infantry Division, based in Fort Carson, Colorado, died on August 8, 2012, of wounds suffered when an insurgent detonated a suicide vest in Kunar province, Afghanistan. He is survived by his wife Kami, son Brody, daughter Margaret, parents George and Patricia, and brothers John and George.

Saturday 9:30am Partner/Team WOD

Sunday 8-10am Go Outside and Play beach time at Zuma