Funday

5 Rounds for Time
   - 1 Rope Climb 20"
   - 20m Lunges (65/45* Barbell OH)
   - 10 Toes-to-Bar

A Great Example of Finding Strength Through Adversity

(Please Click the Link above and below to Watch)

Thursday

1,000m Row for Time

   rest as needed then...

As Many Rounds As Possible in 10 minutes of: 

   - 5 Squat Cleans (95/65*)

   - 10 Pull-Ups   

   - 15 Push-Ups

The Student Experience in the CrossFit Defense Trainer Course

Wednesday

Overhead Squat

       1-1-1-1

Weighted Box Step-Ups

        4-4-4-4

*reps each leg

Then  for 12 Minutes complete:

   ODD - 2 Overhead Squats (50%1RM)
   EVEN - 20 Hollow Rocks

Note: Be sure to watch the tutorial video on the Weighted Box Step-up technique. Much like the benefits of the Weighted Lunge (Coach Mike Burgener’s favorite skill for developing lower body strength!) the Weighted Box Step has the potential to develop extraordinary lower body strength and conditioning. 

Tuesday

3 Rounds for Time:

   - Dorm Run
   - 20 KB Swings (70/53*)
   - 15 Box Jumps (30/24″)

Monday

Every Minute On The Minute for 12min:

   - 3 Deadlifts
   - 2 Hang Cleans
   - 1 Push Jerk

           then...

Complete for Time:

   - 10 Ground to Overhead
   - 30 Lateral Bar Over Burpees

*NOTE: For the EMOM, find a challenging weight you can sustain for all 12 minutes. The weight is the same for all 3 Skills. The Timed WOD is 1 Round/40 total reps, Weights: 155/95 lbs.