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STRENGTH: bench press 5-5-5-5-5
WOD: row 5k for time
PREPARATION: 30 burpees
WOD: 5 rounds for time of: 15 sumo deadlift high-pull(SDHP)@95/65 15 push-ups Post time to comments
Rest Day
SKILL: choose a box and complete as many consecutive reps as possible, post box height and reps to comments.
WOD: 5 rounds for time of: 5 deadlifts(225/185) and 10 burpees. Post time to comments.
SKILL: 3 sets of :20 "L" situps
WOD: "Mary" Complete as many rounds as possible in 20 minutes of 5 handstand pushup(hspu), 10 "1 leg squats"(5/side) and 15 pull-ups. Post rounds to comments.
STRENGTH: Thruster 1-1-1-1-1-1-1. Post loads to comments
WOD: 4 rounds for time of 400m run and 50 airsquats. Post time to comments.
PREP: 3 rounds of 10 pullups, dips, situps, and back-extensions.
WOD: as seen on CrossFit mainsite for Friday. 3 rounds for time of: 15 powerclean(135/85) 15 burpees Post time to comments
STRENGTH: clean and jerk 1-1-1-1-1-1-1 Post loads to comments
MET-CON: run 2mi for time. Post time to comments.
PREPARATION: 30 each of pullups, situps, and back-extensions.
SKILL: 50 Overhead squats(45/30)
WOD; 5 rounds for time of 15 sumo deadlift high-pull(SDHP) @ 95/65 and 15 pushup. Post time to comments.
