WOD

BACK SQUAT 5,3,1 WOD-1, FOUR Minute AMRAP; 7-Sumo-DeadLift-HighPull 7-C2B Pull-Up (M=95, W=63) —–REST SIX MINUTES—– WOD-2, FOUR Minute AMRAP; 6-Shoulder-To-Overhead 8-Toes-To-Bar (M=115, W=83) —–REST SIX MINUTES—– WOD-3, “For-Time”; 400

 Rita training at Dogtown.   No strength ‐ remind people they are testing their 1RM Back Squat Tomorrow. Foam Roll (5‐7 Minutes) Warm‐up (10‐15 Minutes) AMRAP IN 5 Mins 5‐10‐5 Shuttle 10 Pull-ups Rest 2 AMRAP 5 Minutes 10 Russian KB Swings 7 Burpees Rest 2 Minutes AMRAP 5 Minutes

Strength  10 x 10 Back Squat @ 65-75 % Rest 2-3 mins Work  1 mile time trial…  Morning and Lunch classes only.. evening classes will do the following WOD 30 Ball Slams 40/20 Then 3 rounds 10 SDHP 95/65 10 Over the Bar Burpee Then 30 Ball Slam 40/20

    The Chief 5 Rounds of: AMRAP in 3 minutes 3 Power Cleans 135/95 6 Pushups 9 Air Squats 1 minute rest

                  Strength Deadlift 3×3 @85-90% 0f 3 RM 3x 6 Box Jumps Work  Surprise **** Rest  5mins B) AMRAP 7 Min: 10 KB Swing (53/36) 10 Box Jump (24/20) 100m Run Rest 5 mins C) 50 Wall Balls @14#/20# 30 Lunges with Med-ball. &nbs

Strength  Press 3×3 Strict Press 3×6 weighted step-ups WORK For Time: 12-10-8-6-4-2 reps of: Front Squat 185# / 103# Bear Crawl  60 ‘

  Back Squat  3X3 ( last set for maximum reps) Work 1 Clean and Jerk 165/110 3 Burpees over bar 5 Wallballs 7 Toes to Bar 2 Clean and Jerks 165/110 3 Burpees over bar 5 Wallballs 7 Toes to Bar 3 Clean and Jerks 165/110 3 Burpees over bar 5 Wallballs 7 Toes to Bar …Continue to add

    Strength  Front Squat 3×8 @ 75-85% Bent Row 3×8 Heavy Kettlebell or Dumbbell. WORK  Three rounds for time of: 600m Run 30 Kettlebell swings 24/16kg 400m Run 20 Goblet Squats 24/16kg 200m Run 10 Dumbbell Snatches  

    AMRAP in 10 minutes. 200m run 8 plate burpees 60′ overhead plate walk (same)