WOD

We are going to a few different mini wods from the CF NH Games. Have not decided which ones yet. Just show up!:)

Happy 50th Birthday Bea!!!!! Filthy 50! 50 box jumps 50 jumping pull ups 50 kb swings 50 walking lunges 50 k2E 50 push presses 50 back ext 50 wall ball 50 burpee 50 double unders

Work up to a heavy high hang squat clean 3 rounds for time 15 front squats (185/155) 70 double unders

1. 5×5 push press 2. 2x failure ring push UPS 3. 3 rft 10 muscle UPS 10 HSPU

“Skinny Christine” 3 RFT 300M Row 12 deadlifts (body weight) 21 box jumps (20″ both guys and gals)

1. Work up to a 1RM OHS 2.Max reps OHS 75% of 1 rm 3. 3rft 4 snatches (135/95) 12 pistols 20 T2B

review rope climbs 3 rnds for time 5 rope climbs 10 K2E 40 double under

1. Work up to a 2RM Front squat 2. 12-9-6 Thrusters(115/85) Muscle ups

review snatches practice getting up on wall for HSPU OTM ladder 20 minutes (95/65) min 1 min 2 Min 3 etc…. 1 snatch 2 snatch 3 snatches 1 HSPU 2 HSPU 3 HSPU we are scoring the full complete round. So if you get 10 snatches and 10 hspu and fail at 11 minutes the

Paleo Challenge Benchmark WOD. “Cindy” 5 pull ups 10 push ups 15 squats 20 MIN AMRAP