FUNday

In TEAMs of 2...

4 Rounds for TIME:

 • 10 Deadlifts (315/205)

 • 20 Pull Ups

 • 30 KB Snatches (53/35)

 • 200m RUN

1* TEAM member working at a time

Partition reps as needed

Run together

  

Thursday

Front Squats: 10-8-6-4-2

GHD Situps: 10-10-10

Turkish Get-UPs: 4-4-2-2

Newmarket’s Chris Schoppmeyer: A wonderful life

Wednesday

5 and 5

Every :30 for 10min complete:
  5 Curls
  5 Push-UPs

RX= 35/20s
 
  then...

TABATA: Hollow Rocks, Squat Holds, Plank, Russian Twist (25/10s)

Mechanics, Consistency, THEN Intensity

As you progress- strength, stability, and range of motion increase

Tuesday

Today's WOD is brought to you by CrossFit.com 4 Rounds for TIME of: 60-second handstand hold 60-second static hang 15 dumbbell shoulder presses 15 weighted pull-ups Men: Use 2 50-lb. DBs for presses, 1 for pull-ups Women: Use 2 35-lb. DBs for presses, 1 for pull-ups Click for scaling options. Related: • CrossFit WOD 180511 Tips With Rory McKernan • The Dumbell Press

Monday

3 Rounds for TIME of:

 Building RUN

 20 Back Squats (135/95)

 10 Burpees