GWOD: For QUALITY
3 ROUNDS:
5 Skin the Cats
10 Bridge Ups
15 Dips
Strength: Deadlift (take 90% of 1 RM & use that for % posted)
3 reps at 70%, 80%, 90%
WOD: Back Squat 3-3-3-3-3
Try to hit 1 RM for final 3
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PWOD: AMRepAP in 2 min GHD sit up

GWOD: FLEXIBILITY:
Test Bridge Up
Work on this MWOD (Overhead Wrist Dysfunction) for 10 minutes

Re-test Bridge Up
Is your Bridge better, same, or worse?
WOD: AMRAP in 20 min of
Row 250 meters
25 Push-ups, hand release
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PWOD: stretch, rollers

GWOD: PRACTICE 5 minutes:
Any Roll movement from the GWOD Library

Strength: Front Squat (take 90% or 1 RM, use that 3 for % posted)
5 reps at 65%, 75%, 85% :60~:90 rest
WOD: Clean and Jerk 1-1-1-1-1-1-1
2 min rest
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PWOD: Tabata box jumps

How do you enjoy the day of rest?

Warm up: Coaches choice
WOD: Teams of 3 complete
AMRAP in 15 min
8 Box jumps 30/24″
Sprint 100m
4KBS 2/1.5pd
4 burpee
Sprint 50m
Each team member does all work, 1 person per move at a time, score is combined of all team members completed full rounds
PWOD: coaches choice

GWOD: PERFORM
Hold and accumulate Handstand Hold Against Wall for 5 minutes
Hold and accumulate L Hang for 5 minutes
Strength: Press (take 90% 0f 1 RM & use that number for % posted)
5 reps at 65%, 75%, 85% :60~:90 rest
WOD: AMRAP 15 min:
Rope climb, 2 ascents
Wall ball 20 reps 20/14#
Run 200 meters
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PWOD: Tabata HSPU

Open Gym~ 0700~0900 and 4:30~6:30pm
Come in to make up a wod from earlier in the week or work on a goat~
Did you register to compete in the Reebok CrossFit Games 2012?