8-1

In teams of 2 or 3, complete 4 sets of the following:
Row 500 meters

5 h.r. Pushups

10 box jumps 24//0

5 hr pushups

10 box jumps 24/20

5 hr pushups

10 box jumps 24/20

Run 400 meters

Teamates must complete the tasks in order. Teammate A rows, B rows once A has completed their row. Once A completes the gymnastics B begins the gymnastics…etc

7-31

3 position clean6 sets 75-80%

WOD:

“Double hanger”

3 rds for time

70 DUs

7 hang clean and jerk 135/95

**Competitors**

100 du’s 

7 hang clean and jerks 165/115

7-30

Gymnastics skill work:3 sets max effort handstand holds
3 x 10 ring dips
*competitors 3 sets max effort muscle ups.

WOD

From the masters CrossFit Games

“The Sandwich”

80 calorie row

40 shoulder to overhead 115/75

80 deadlifts 115/75

*competitors 135/95 or higher

7-29

Push jerk + split jerk6 sets 80-85%

WOD
2 x 5 mjn AMRAPs

12 kb swings 53/35

6 ttb 

Rest 2 min

7-28

7/28Back Squat

6×3@90%

WOD:

Tabata combos

Pushups/pullups

Squats/ situps

**make sure you drink lots of water!!**

“SQT”

MondaySnatch

2×3@80%

3×3@85%

WOD

From the CrossFit Games masters and teen division.

SQT

3 RFT

10 snatches 95/65

200 m sprint (4×50)

“DT 1.5″

“DT 1.5″15 rds

9 deadlifts 155/105

6 hang power clean 155/105

3 push jerks 155/105

Partner WOD :partners alternate rounds, each partner must complete a full rd.