WOD

Strength/Skill

EMOM x 10 MINUTES
MIN 1 – Double Under or Triple Under Practice
MIN 2 – Row 200/150m

Workout

FOR TIME
1000m Row
100 Double Unders
750m Row
75 Double Unders
500m Row
50 Double Unders

8AM Bootcamp

9AM Crossfit

Workout

PARTNER WORKOUT
IN TEAMS OF 2…

4 ROUNDS FOR TIME
45 Cal Bike
25 “Synchro” Plate Ground to OH (45/35)|(25/15)
45 Cal Bike
25 “Synchro” Sit-ups

*For the bike, athletes share the work…P1 works while P2 rests. For the “Synchro” movements, both athletes work at the same time and must complete 25-25 reps each while moving in unison.

-35:00 Time Cap-

Workout

“OPEN 20.3”
21-15-9
Deadlift (225/155)
Handstand Push-ups

Into…

21-15-9
Deadlift (315/205)
50’ HS Walk After Every Set

-9:00 Hard Cap-

*Repeat from 18.4. Please see the Games site for all details on scoring, scaling, and official rules.

Workout

RECOVERY WORKOUT
3 SETS FOR QUALITY
750m Row
75 Single Unders or 50 Double Unders
25 Box Step Overs (24/20)
25 Slam Balls (30/20)|(20/10)
10 DB Devil’s Press (35/25)|(25/15)
10 Tempo Ring Rows (1111)

-At least 1:00 Walking Rest b/t Sets-

-30:00 Time Cap-

OPTIONAL COOL DOWN
FOR RECOVERY
5:00 Group Mobility or Stretching

Strength/Skill

EMOM x 15 MINUTES
MIN 1 – :45 Single Leg Squat
MIN 2 – :45 Wall Walk
MIN 3 – :45 Hollow Hold

*Goal for the :45 is QUALITY reps of each movement.

Workout

AMRAP x 7 MINUTES
7 Deadlift (75/55)|(45/35)
3 Strict Press
7 Back-Rack Thrusters