Author: lumpy6488

40 OHS 45lb 40 SDHP KB 40 KB Russian Swings 40 WallBalls 40 Burpees 40 Ring Rows 40 Cal Row 40 Thrusters 45lb

Strength : Clean & Jerk (4×3) no touch and go new set every 2:00 minutes Metcon: For time 50 Kettlebell swings 70/53 50 Box jumps

Strength 7×2 Front Squat “HATA” 60 sec Rest WOD 20 Minutes As many reps as possible Row- 1000m 1- Pull-up 2- Alternating lunges w plate

Free team WOD After the team some of us are going over to CrossFit Big Fish to support some of the other Athletes from the

21,18,15,12,9,6,3,1 Dead lifts 225,155 “The dead lift weight should be something you can do unbroken for 18 reps” KB Swings 1,1.5 pood Every min do

Push jerk 3,3,2,2,1,1 1000 m row 3 rounds 20 Shoulder to over head 20 pull ups Then 1000 m row 3 min rest 100 ab