• Run 400m

• 1 rnd:
  5 Walk out + Push ups
  10 Reverse Lunge + stretch
  5 Up & down dog
  10 Spider lunge w/ twist

• Run 200m

• 2 rds:
  6-10 OH-Walking lunges
  3-5 Devils press

• Mobility...

Pre-WOD:
-Bench Press (#135/95)
-100 reps**
**every time you break, row the same number of calories as your last bench press set.

WOD - 5 Rounds For Time (15 minute cap)
- 40 DU (2:1 Singles)
- 15 HSPU (1:1 Hand Release PU)
- 5 DL (#275/175)

No class on Wednesday, move to temporary location on Thursday at the Southeast Corner of Coit and Arapaho.

Got to 70 reps at 135#, before time ran out (25,20,15,10).

Pre, Post & Between Sets:
- Mobility Work

WOD - 3 Rounds (each as fast as possible; rest as needed between sets):
- 750M Row
- 100 Double Unders
- 50 Sit Ups or 25 GHD Sit Ups

Warm Up

Pre-WOD:
7x3 DL

WOD - 3 Rounds For Time:
- 400M Run
- 21 KB Swings (53,35)
- 12 HSPU

15s on 15s off x10
1. Pull ups
2. Goblet squats
3. Push ups
4. KB Swings
5. Mountain climbers
6. Plank

60s rest between rounds

Strength / Skill:
- Snatch 1 Rep Max

CrossFit Journal Fitness Test #4
-1 RM Max Dead Lift followed by a max set of Hand Stand Push Ups

Back squat: 4x4

10 min AMRAP
10 Power Snatch
20 Double unders

10 min AMRAP
10 Power Snatch
20 DU

15-12-9
Medball clean and burpees
Finisher 30 abmat sit-ups