Make Up Day/Open Gym/Recovery Day

Today you have the following options:

1.  Recover – Come in and work on mobility and flexibility.

2.  Make up any WOD from the past week.

3.  Come in and work on a skill.

1st Anniversary WOD

“12 Months in a Year”

For time:

31 Medball Cleans 20/14

28 Ball Slams

31 Wallballs

30 Push-ups, feet on medball

31 Ring Rows, feet on medball

30 Single Arm Dumbbell Snatches (pick your weight)

31 Deadlifts 100/70

31 Hang Power Cleans

30 Front Squats

31 Shoulder to Overhead

30 Walking Lunges with Barbell in Front Rack

31 Burpees

squats and the middle

Back squat

(8-6-5) 3-3-3-3-3

All sets of three done at same weight and near near max weight

WOD

50 hollow rocks

40 russian twists 20/14

30 prone rows

20 double unders

10 sprinter situps (each leg)

Tabata Tues

Skill

EMOM for 10 min

2 Power Snatch

WOD

Tabata 20 seconds of work ten seconds of rest for eight rounds of each exercise. Scoring of each exercise will be the lowest amount of reps performed in any round of each exercise

1. Medball cleans

2. Dips

3. Box Jumps

4. Ring rows

5. Mountain climbers on medball