Today’s schedule6a: All Levels CrossFit- Brianna 7a: All Levels CrossFit- Brianna 8a: Open Gym- Brianna 12n: All Levels CrossFit- Brianna 3:30p: Open Gym- Anthony 4:30p: All Levels CrossFit- Anthony 5:30p: All Levels CrossFit- Anthony 6:30p: All Levels CrossFit- AnthonyWorkout of the Day (WOD)A. Tempo Deadlift: 3-3-3-3-3 work up to 70% (Tempo: 3033)

B. EMOM 15 Minute 1: AMRAP Handstand Push Ups (Rx+ = Strict) Minute 2: 10 Single Leg KB Deadlift (5/5) (70/53) Minute 3: 15 Air Squats

Post load for deadlift and total HSPU. Ex: 285#, 42 Rx+

And coming Saturday…Partner WOD 5 Rounds (39 min total time) In a 7 minute window complete: 40/30 Calorie Row 20 Burpees Over the Bar 600m Run (150m Relay) AMRAP Clean & Jerk (m = 95/125/155, w = 65/85/105) 1 Minute Rest Between Each Round

All reps are team totals. 1 partner working at a time. Each partner must row a minimum of 10 cals each round. Each partner must do a minimum of 5 burpees before switching. The runs must alternate 150m. Partners may partition the cleans any way.

Post total Clean & Jerk. Ex: 68 L3

Saturday Schedule8a: Open Gym- Michael 9a: All Levels CrossFit- Damon 10a: All Levels CrossFit- Jeannette 11a: All Levels CrossFit- Jeannette 12:15p: Yoga- MonicaAnd coming Sunday…A. EMOM 12 Min 1- 5 GHD Sit Ups Min 2- 5 x (downward dog + upward dog) Min 3- 15 sec False Grip Ring Hold

B. For Time [12 Minute Cap] 20 Ring Rows 40 Strict Press (m = 45/75/95, w = 35/55/65) 20 Ring Rows [EMOM including 0:00 complete 10 Jumping Lunges] Post time to complete WOD. Ex: 10:15 L3



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