WOD

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

CrossFit Main: 3 rounds for time of: Run 400 meters30 squats20 shoulder-overhead *~40-45% of 1rm PP Lvl6/5: run 400m (sub 8:30 mile), 30 squats, 20 PP ~45%Lvl4/3: run 300m (sub 10 mile), 30 squats, 20 PP ~40-45%Lvl2/1: run 200m (over 10 mile) 30 squats, 20 PP ~40%

Rest/Recover