WOD

Strength
**25:00 Minutes to complete
Split Jerk (front rack)
3-2-1
Split Jerk
1-1-1


Conditioning
  “Annie”
50-40-30-20-10
Sit Ups
II Unders
**15:00 Time Cap

WOD

AMRAP 3:00
5 Handstand Push Ups
30 II Unders  

Rest 2:00

AMRAP 3:00
5 Hang Squat Cleans 135/95
7 Chest 2 Bar Pull Ups

Rest 2:00

AMRAP 3:00
15 Kettlebell Swings 1.5/1
10 G. S. Box Jumps 30/24

Rest 2:00

AMRAP 3:00
10 Wallballs
15 T2B

WOD
25:00 TO COMPLETE
You and your partner will have 10:00 to obtain your 1RM of a SNATCH (Power or Squat).

THEN

With the remaining time complete as many as possible of:

“Bradley”

Sprint 100 M
10 Pull Ups
Sprint 100M
10 Burpees
Rest 30 sec

Rest Day Closed (Last rest day before the open. Enjoy it)

CFK 9:00 - 10:00

CFNWA ALL GIRL WOD/LULU TRADE SHOW 11:00-????

WOD
Option #1
9-6-3-1 reps of
Muscle Ups (Games Standards for competitors)
DB Thrusters 45/35

Option #2
3 RFT of
10 2 fer 1 Wallballs 20/14
21 KBS 1.5/1

Skill

Deadlift

WOD

Strength:

3-3-3-3-3

Deadlift

Conditioning:

10 min cap:

400m run

10 man-makers 35/25

20 pistols

30 T2B

After completing the work, you have the remaining time to complete as many double unders as possible. Once the time hits the 5 minute mark, athletes must do 3 burpees every minute on the minute until the 10 min time cap is reached.

Your score will be total successful double-unders.

*Post deadlift load and score to the Comments section