WU

Myofascial roll out

10 minutes of:

PVC / OHS -1 minute/Bar hang-1 minute

WOD

For time:

5 Muscle-ups
(mod 10)

165/245 pound Deadlift, 10 reps

15 Medball situps-F14/M20

Sprint 100 meters

5 Muscle-ups
(mod 10 reps)

165/245 pound Deadlift, 10 reps

15 Medball situps-F14/M20

Sprint 200 meters

5 Muscle-ups(mod 10 reps)

165/245 pound Deadlift, 10 reps

15 Medball situps-F14/M20

Sprint 400 meters

5 Muscle-ups
(mod 10 reps)

165/245 pound Deadlift, 10 reps

15 Medball situps-F14/M20

Sprint 800 meters

WU

Dodgeball

WOD

CrossFit Baseball

WU

10 minutes

Jumprope-1 minute/burpees-1 minute

WOD

Four rounds

Sled push-200 ft

Pistols-10 reps  R/L

Pullups-15 reps

Forward rolls-2 rolls

400 meters

Skill

Heavy rack pulls

Strength

Power Clean-7-7-7-7-7-7-7

WU

Myofascial  roll out

400 meters

Dodge ball

WOD

21-15-9

Hang Power Snatch-F95/M115

Ring dips

V-Situps

200 meters

*Wall jumps-5 reps

Skill

Deadlift

Strength

Sumo Deadlift wide stance- 7 reps/10 sets

Happy Birthday Dawn!

WU

Myofascial roll out

1 mile T/T

WOD

10-9-8-7-6-5-4-3-2-1

Burpee box jumps

T2B pullups

OHS-F65/M95 (on med ball)

WU

Skill work

7 minutes

PVC Overhead squat-1 min./burpees-1 min.

WOD

“Lucky 7″

7 rounds

7 Pullups

7 Thrusters-F65/M95

7 Walkout pushups

7 Butterfly situps

* 200 meters each round!

WU

12 minutes

jumprope- 1 minute/Pose method-1 minute

WOD

“Nate”

AMRAP 20 minutes

2 muscle ups (mod 4)

4 HSPU (mod 8 )

8 OH Swing (mod 16)

Skill

Box jerk-progression out of rack

Strength

Spilt Jerk- 7 reps/10 sets