10 tire flips
200m run

Aamu: 30 min walking
Including a breath ladder up to 9 for 10 min
101/124

Ilta: 90 min

1.Skill: HSW practice for 20 min

S.Strength
A. 3 sets of:
A1. Quads machine
12*17.5 2*12*20 kg
A2. Hamstring machine
3*10*5 kg

3.Conditioning
A. EMOM for 30 min
1) rope climb + 10 air squat
2) 200 m row
3) 200 m row
4) 12 alternating reverse lunges w/DBs / 20 lbs
5) 20 hollow rock
6) 6 cal AB

152/169

4.5 min AB + mob.

5 Rounds for Time of:
10 Box Jump
10 Burpee
Then:
3 max time Handstand hold (10 Points for every 30 sec.

Shoulder press:
3 @ 135
3 @ 145
3 @ 155
3 @ 165
3 @ 175
3 @ 185
3 @ 185 = 1, 1, 1

21-15-9 reps of:
Burpees
Pull Ups
Sit Ups

2 Person Team, only 1 person works at a time

100 Pull-ups
150 Wallballs (14 lbs)
200 Box Jump (20")
250 ABMAT
800m Run "Together"
Clock stops when 2nd team member comes through door
Work can be divided any way you want but only 1 teammate can work at a time.

DHP WOD @ CrossFit Native

5 rounds for time of:
400m run
40m walking lunges
25 K2E's (5 burpee penalty if you drop from bar)
25 pushups (hand release at bottom)
25 burpee pullups

....I had to use rings for K2E's.

Complete as many rounds and reps as possible in 15 minutes of:

9 Deadlifts 100
12 Push-ups
15 Box jumps 20

Strict Deadlifts, Hand Release P-ups, & Box Jumps

Did big girl push ups until the last four on the last round
4 2/3 14 box jumps

"Open Flow" w/Julie

"Open Flow" w/Gabriela