WOD: 2 Min Max KB Swings RX = 53/35 Rest 5 Min Partner Relay Partner 1 – 1 Lap Around Bldg Partner 2 – Hold Plank Switch (5 Burpees to Switch) 3 Rounds Per Partner Different Plank Per RD

“WOD” 4 Power Snatches 8 OHS 12 Box Jumps 6 RFT RX = 105/75, 20 in box PHA = 115/85, 24 in box

WARM UP: Broad Jumps Lunge Walk High Skips Butt Kicks 3 Rds Hurdler Stretch x 2 Inch Worms x 2 Suicide Runs x 2 WOD: Mile TT Rest 8-10 Mins Tabata Row Rest 5 Mins 50 Push Ups 30 Ring Rows for time

CF Open WOD 3 Thrusters 3 CTB Pullups 6 Thrusters 6 CTB Pullups Continuously Add 3 Reps/Set 7 Min As Many Reps Possible RX = 100/65 Rest 5 Min 20 Slamballs 20 Situps w/Slamball Unbroken DU 3 Sets, NOT FOR TIME

WARM UP: Foam Roll / Lacrosse Work 2 Laps 10 Push Ups 10 Squats 10 Sit Ups 2 Rds Quad Stretch Bottom Squat Hold SKILL WORK: DeadLift x 7 Thruster x 7 WOD: 9-6-3 DeadLift Sprint (bottom of the ditch to the wall x 3) Strict Pull Ups For Time RX = 245 / 155 [...]