WOD

Open Gym 10AM to Noon

Suggested WOD

2 Rounds:
21 Overhead Squats (75/55#)
21 C2B Pull-ups
21 Power Snatch (75/55)
21 Burpees Over-the-Bar

For Time

8AM Bootcamp

830AM Cycle

9AM Team WOD

10AM to 11AM Open Gym

TEAM WOD

Teams of 3:
10, 000m Row*
*Athletes change every 250m

WOD

A.

CrossFit Games Open 11.1 (AMRAP – Rounds and Reps)

10-Minute AMRAP of:
30 Double-Unders
15 Power Snatches, 75# / 55#

B.

Tabata Toes to Bar

WOD

A.

Metcon (AMRAP – Reps)

Teams of 2
20 min Amrap
100 Cal. Row
100 Chest to Bar
100 Front Squats (135/95)
100 KB Swings (70/53)

B.

Core Work

” Durante Core ”
5 rds
10 Hollow Rocks
10 V-Ups
10 Tuck Ups
10 sec. Hollow Hold
– Rest 1 min –

WOD

A.

Metcon (Time)

5 Rounds of
30 Wall Balls (20/16)@10ft
– Rest as needed between sets –
Sets don’t count if not Unbroken! No resting with the Wall Ball, motion must be continuous. Choose a weight that will allow unbroken sets. SCALE ACCORDINGLY!!! 

B.

Accessory Work

6 Rounds of
10 Glute Ham Raises
10 Barbell Sit Ups