Monday

WOD:  take 15min to work on HEAVY Thrusters

                                 then...

5 Rounds for time of:

5 Deadlifts 
25 Hollow Rocks

Weight for the DL is 75% of your 1RM

Friday ~ "HOPE FOR CURES"

CrossFit for Hope is a fundraiser WOD, which raises money for St. Jude Children's Hospital.
Donations can be made here: CrossFit for HOPE

WOD: Fight Gone Bad Format
3 Rounds - 5 Stations / 1min at each station per Round, with 1min rest after each Round

• BURPEES
• 75 POUND POWER SNATCH
• BOX JUMP, 24" BOX
• 75 POUND THRUSTER
• CHEST TO BAR PULL-UPS

Wednesday

           WOD: for time:

            400m Run
            100 Double Unders
            50 Wall Balls
            400m Run
            30 Pull-Ups


Double Unders Explained ~ Chris Spealler CrossFit Park City

Tuesday

Warm-Up: Jump Rope (for quality, NOT time)

2 Rounds
      -25 Singles
      -25 Backwards
      -25 Each Leg
      -25 High Knee

WOD: 500m Row for time
              Weighted Step Ups 6, 6, 6, 6

Monday

WOD: Tabata – 8 rounds per movement

• KB Swings 
• Situps 
• KB Snatch 
• Wall Balls 

 What is Tabata?