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.