Monday’s WOD at 6, 7, 9am and again at 4 and 6pm
As many rounds as possible in 20 minutes of:
10 bodyweight back squats
25 burpees to pull up bar
Post number of rounds and load

Monday 5pm Specialty Class-CrossFit Games Open Prep Class
17.4 variation, same time domain but only 44 reps

Tuesday’s WOD at 6, 7, 9am and again at 4 and 6pm
3 Parts
Gymnastics Skill Work- muscle up
-then-
30 Manmakers for time (45/30#)
-then-
500m row for PR attempt (compare to July 10th 2018)
Post MM time/load and row PR

Tuesday’s 5pm Open Training Hour

Wednesday’s WOD at 6, 7, 9am and again at 4 and 6pm
Four rounds for time of:
100m row sprint
10 squat clean thrusters (50/35kg)
20 KB swings (32/24kg USA)
100m row sprint
Rest exactly 2 minutes
Post time and scaling

Wednesday 5pm Specialty Class- Underground Strength

Thursday’s WOD at 6, 7, 9am and again at 4 and 6pm
Shoulder press 1-1-1-1-1
Push press 1-1-1-1-1
Push jerk 1-1-1-1-1
Post heaviest load for each lift to chalkboard/journals

Thursday’s 5pm Open Training Hour

Friday’s WOD at 7 and 9am and again at 3 and 5pm
As many rounds as possible in 15 minutes of:
20 strict abmat sit ups
15 alternating DB snatch
5 left arm overhead walking lunges
5 right arm overhead walking lunges
Use single DB: 60/40#
Post total number of rounds and extra reps

Friday’s 4pm Open Training Hour

Saturday 9:30am BIG WOD Class session