Monday’s WOD at 6, 7, 9am and again at 4 and 6pm
Shoulder press
10 minute time limit to a heavy set of 3 reps
Post heaviest load
-then-
21-15-9 reps/round for time of:
60/40# alternating DB snatch
Burpees over flat dumbbells
Post load and time

Monday 5pm Specialty Class-CrossFit Games Open Prep Class
Open WOD 14.1 and some skill/technique work

Tuesday’s WOD at 6, 7, 9am and again at 4 and 6pm
Three rounds for time of:
21 calorie row
12 handstand push ups
7 strict L pull ups
Post time and scaling

Tuesday’s 5pm Open Training Hour

Wednesday’s WOD at 6, 7, 9am and again at 4 and 6pm
Deficit deadlifts
3-3-3-3-3
Post heaviest 3 rep set

Wednesday 5pm Specialty Class- Underground Strength

Thursday’s WOD at 6, 7, 9am and again at 4 and 6pm
12-9-6 reps/round for time of:
75/55kg hang squat clean
Burpee bar muscle ups
Post load and time and any scaling

Thursday’s 5pm Open Training Hour

Friday’s WOD at 6, 7, 9am and again at 3 and 5pm
For time complete:
800m run
50 strict butterfly sit ups
25 push press (60/45kg)
50 strict butterfly sit ups
800m run
Post load and time

Friday 4pm Open Training Hour

Saturday 9:30am BIG WOD Class