Monday’s WOD at 6, 7, 9am and again at 4 and 6pm
Five rounds for time of:
21 kettlebell swings (24/18kg, USA)
7 L-pull ups
3 clean and jerks (80/60kg)
Post time, loads and scaling

Monday 5pm Specialty Class- CrossFit Open Preparation Class
18.1 Version- work/rest sprint adaptation

Tuesday’s WOD at 6, 7, 9am and again at 4 and 6pm
Row for max distance in the following format, for five rounds:
50 sec on, 10 sec rest
40 sec on, 20 sec rest
30 sec on, 30 sec rest
20 sec on, 40 sec rest
10 sec on, 50 sec rest… continue for four more rounds
Post total distance
Substitute assault bike

Tuesday’s 5pm Open Training Hour

Wednesday’s WOD at 6, 7, 9am and again at 4 and 6pm
Front squat 3-3-3
Thruster 3-3-3
Push Jerk 3-3-3
Post heaviest 3 rep set for each movement

Wednesday 5pm Specialty Class- Underground Strength

Thursday’s WOD at 6, 7, 9am and again at 4 and 6pm
As many rounds as possible in 10 minutes of:
40/30kg power snatch, 5 reps
40/30kg overhead squat, 5 reps
5 strict chest to bar pull ups
Post number of rounds and extra reps

Thursday’s 5pm Open Training Hour

Friday’s WOD at 6, 7, 9am and again at 3 and 5pm
21-15-9 reps/round for time of:
145/95kg deadlift
Box jump 30/24″
Post time, load and height

Friday’s 4pm Open Training Hour

Saturday 9:30am BIG WOD