3 push presses, 2push jerks=5x5
Weighted good mornings 5x3
B) 10min amrap (team of 2)
Wod 3 of the festivus games.
60 burpees over rower (meanwhile partner does singles jump rope turns, if/when partner stops they must switch). 1st score is their time done with burpees....... then.....
Max cal row (while partner does...)
Max wall balls 20/14. Score is total reps, and partners may switch at any time while clock is running.
Prep, mobilize, work up to weight and drill skill for wod.
B)4 min amrap of....
6 Hang power cleans 135/95
6 HR push ups
2 min rest/recovery/prep.......then
8min amrap of....
6 ground to over head 115/75
6 pull ups
30 double unders (100 singles)
2 min rest/prep then....
12 minute amrap of
21 deadlifts 185/125
Front squat 5-5-3-3-3-1-1-1-1-1
John Cacho's bday wod. Team of 2 one works at a time.
86 double unders (200 singles) buy in then....
Hand stand push ups
Back squats 95/65
Shoulder to over head
Partner med ball sit ups 20/14 (both do simultaneous sit-ups facing each other and pass the ball back/forth.
Snatch balance 5x2
B)individual version of wod 1 of the crossfit games team series.
Over head squats 95/65
B)individual version of wod 2 of crossfit games team series.
100 double unders (300 singles)
25 toes to bar
25 deadlifts 225/155
50 box jump overs. 24/20
Max out Saturday.
B)team of 2 crossfit games team series wods 3&4
1 person works and one rests.
5min max cal row
5min max push presses 95/65
2 min rest recovery
10 minutes to find 1RM Hang Clean.