WOD

CrossFit Main E2:30MOM x 12:30 minOverhead squatdirectly into: 5 jump lunge each side- 10 total 0: 5x OHS @35%5x JL- each side2:30 5x OHS @ 45% 5x JL5: 5x OHS @ 55%5x JL7:30: 5x OHS @ 65%5x JL10: 3x OHS @ 75%5x JL12:30: AMRAP reps OHS @ 85%

CrossFit Main: Teams of 2: AMRAP 8 min, 2 min rest, AMRAP 8 minFollow each other waterfall style through workout, but you cannot pass your partner8 min:200m Row, 50 double-unders2 min rest;8 min:500m Bike, 10 line facing burpees Lvl6/5: as writtenLvl4/3: 200m row/25 double unders, 400m bike, 8 burpeesLvl2/1: 150m row/50 single unders, 300m bike,

CrossFit Main: Teams of 2-3, performed waterfall style so everyone can spot the person in front of them.Bench press + DB bent over row + DB bicep curlE3minx 15 (6x)0: 5 bench press x 40% of 1rm PP ERROR! 3: 5 bench x 50% + 5 BOR + 10 each side DB curl6: 5 bench

Labor Day Hero WOD Hot Shots 19 6 rounds for time of:30 squats19 power cleans7 strict pull-upsRun 400 meters Men: 135-lb. cleanWomen: 95-lb. clean

REST DAY Mobility and Maintenance

8-10a: Open gym

CrossFit Main A. Skill: Rope climb skill workRope Climb skill work: http://gymnasticswod.com/content/rope-climb-progression-pt1 B. 1 rope with 3 peopleAlt. tabata rope climb/bike 20 on x 40 off x 8 sets each buddy (12 min)P1: :20 max reps rope climbs:10 transitionP2: :20 max reps rope climbs:10 transitionP3: 20 max rep rope climbs*as soon as you finish your

CrossFit: Main strength EMOM x 10 minodd min: pushpresseven min: DB bent over rows* levels found below0: 5x pushpress @35%1: 5x each side DB bent over row2: 5x PP @ 45%3: 5x each side DB bent over row4: 5x PP @ 55%5: 5x each side DB bent over row6: 5x PP @ 65%7: 5x each

CrossFit Main:Cindy-ish’ 2-person teams, split work however needed to accomplish work.AMRAP 20 min: E5 min, including at 0, perform a shared 500m Row;5 pullups (performed how you tested for test week)10 situps15 wallballs Lvl6/5: GHD situps, WB 20/14# 10/9′Lvl4/3: half GHD/range, WB 20/14, 9/8′Lvl2/1: abmat situps, WB 14/10, 9′

CrossFit Main:Deadlift + jump lunge E3 min x 150: 3 reps @ 35% + 3-5 jump lunges each leg- the emphasis here is smooth to the floor then explosive push and jump as high as you can through the push3: 3 reps @ 45% + 3-5 JL6: 3 reps @ 55% + 3-5 JL9: 5