Tuesday

HEAVY Carry Variations

          then...

AMRAP in 20min of:

 Tower RUN

 20m Weighted Lunges (53/35)

 20 KB Snatches (10L-10R, 53/35)

“The price of anything is the amount of life you exchange for it.”
            Henry David Thoreau

Monday

For TIME:
 50 Double Unders
 10 Hang Squat Cleans (95/65)

HOW TO DOMINATE AT CROSSFIT, ACCORDING TO MAT FRASER
When we asked Fraser the question...
“What’s one thing you do every day that improves your fitness?”
“The most dangerous competitor is a happy competitor,” says Fraser.

FUNday

Complete for TIME:
 Building RUN
 100 Lunges
 100 Push-UPs
 100 Medball Cleans (20/14)
 100 Pull-UPs
 100 Lunges
 Building RUN

Thursday

3 Individually TIMED Rounds of:

 500m ROW

 14 DB Snatches* (70/50)

 21 Box Jumps

*alternating 1arm, every rep is pulled from the floor

Use a running clock, Rounds start at 0-10-20 min. marks

Many people can’t follow through on the things they really want to achieve in life because they are obsessed with the big picture, instead of keeping an eye on the crucial, tiny daily actions.

Wednesday

Today's WOD is from CrossFit.com

For TIME:
 100 DB Thrusters (35/25s)
 5 Burpees at the top of each minute

“All courses of action are risky, so prudence is not in avoiding danger (it’s impossible), but calculating risk and acting decisively. Make mistakes of ambition and not mistakes of sloth. Develop the strength to do bold things, not the strength to suffer.” 
                                         – Niccolo Machiavelli, The Prince

Tuesday

Bench Program

            then...

*TABATA... 20sec WORK - 10sec REST
 Russian Twist (25/15)
 Hollow Rocks

*alternate between movements for a total of 8min

Monday

Marathon ROW

AMRAP in 10min of:
  5 Power Cleans (155/105)

  10 Toes-2-Bars

Ben Smith Reflects on 10 Years at the CrossFit Games