workout of the day

CROSSFIT DONALD AND DAISY IN TEAMS OF 2… FOR TIME20/16-40/34-60/52-80/70-100/85Cal Bike or28/25-50/44-75/65-100/85-125/105Cal Row40-30-20-30-40Knee to Elbow **Partner 1 Works while P2 Holds a single KB (Athlete

CROSSFIT WOD PREP 2 SETS FOR QUALITY*200m Runinto…4 Kip Swings+3 Kipping Hips to Bar or 3 Dynamic Kips+2 BMU or 2 Pull-Ups *Athletes can rest

CROSSFIT QUALITY TIME 4 SETS FOR QUALITYON A 5:00 RUNNING CLOCK…2:00 Cardio of Choice1:00 DBL KB or DB Front Rack Hold (Athlete Choice, Mod-Heavy)8/8 Single

CROSSFIT STRENGTH Deadlift for load:#1: 5 reps NCCOMPETE WORKOUT 2 AMRAP x 10 MINUTES15-12-9Deadlift (315/205)|(205/145)Box Jumps (30/24) (Score is Reps) FOR RECOVERY5:00 Foam Roll Legs

CROSSFIT STRENGTH Shoulder Press for load:#1: 5 reps UP CHUCK 5 ROUNDS FOR TIME12 Push Press (115/75)|(75/55)20 Sit-Ups400m Run (Score is Time) SPARK WOD PREP

CROSSFIT STRENGTH Back Squat for load:#1: 5 reps BTTW 3 SETSON A 3:00 RUNNING CLOCK…60 Double Unders15 BurpeesMax Wall Balls (20/14)|(14/10) in Time Remaining… -Rest

CROSSFIT BLACK WIDOW IN TEAMS OF 2… AMRAP x 25 MINUTES25 Russian Swings (70/53),(53/35)50 Walking Lunges25 Box Jump Overs (24/20) *Partners perform the workout gauntlet

CROSSFIT STRENGTH Back Squat for load:#1: 1 rep BABY GOT BACK FOR TIME60 Back Squats (185/135)|(155/105)(135/95)(115/75)* *Bar comes from floor. Everytime bar gets reracked, Run

CROSSFIT SPLIT JERK SKILL 3 SETS*5 Split Jerks** -Rest as Needed b/t Sets- *Keep weight light for all 3 sets**Each rep, hold a :02 pause

CROSSFIT STRENGTH Hang Power Clean for load:#1: 3 reps NCCOMPETE Workout 1 AMRAP x 18 MINUTES36 Double Unders6 Hang Power Clean (135/95)|(95/65)**9 Pull-Ups **Increase weight