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4 Rounds for time of: Rx’d 100 foot Overhead Walking Lunge @ 45/25 30 Box Jump @ 24/20 20 Ball Slams  (40/30) 10 HSPU’s Scaled

Crossfit Golf! Well sort of. 18 holes of fun!

Pendlay Rows Use 30% of your deadlift 1RM 6 sets of 4 – every 35 seconds. Followed by 50 bar only good mornings WOD 21,

Strength/Skill For Quality of Movement 3 Rounds Rope Climbs 2-3 ascents Strict Toes to Bar Turkish Get up 3x Each arm WOD 5 Rounds :60

STRENGTH Push Press 5-5-3-3-1 (set a new 1RM, or determine your new 1RM if unknown) WOD 5 Rounds 3 minutes of work. One minute of

Competition Day. Today’s WOD is for fastest time and Max Effort. Athletes will be judged for rep quality. Standards Trying you legs louis vuitton bags

STRENGTH BACK SQUAT Warm up at light and moderate loads then: 3 reps at each load of 80%, 82%, 84% 2 reps at each lad

We’ll be outside and inside today so dress in layers! Outside  (not for time) Partner up and choose a tire. 16 – Back and forth

STRENGTH Press WOD 10 strict pull- ups 10 slam balls (40/30) 8 strict pull- ups 15 slam balls (40/30) 6 strict pull- ups 20 slam

STRENGTH RDL (Use Deadlift 1RM to determine bar load) 3 sets of 4 reps @ 35% 3 sets of 4 reps @ 40% Max rest