5:00am, 6:00am, 6:00pm, mock competition following 6pm class

Strength:

Power Clean 1-1-1-1

WOD:

18:00 partner WOD:

0:00- 4:00 for partner A to develop 1rm DL while partner B performs weighted sit-ups

4:00-8:00 for Partner B to develop 1rm DL while partner A performs weighted sit-ups

8:00-10:00- max rep wall ball shots (A&B)

10:00-12:00 max rep box jumps/step ups (A&B)

12:00-14:00 knees to chest (A&B)

14:00-15:00 set bar up for 155/105 DL

15:00-18:00 alternating burpees, every 10 reps, perform 1 DL

score= total reps

For 6:00pm class: immediately following wod, 3 teams competing in a CrossFit comp next month with perform an 18:00 partner AMRAP of similar style. Each team has a judge.

 

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