WARM UP
500m Row
1 Lap Jog
Hip Mobility
Lumbar Mobility

SWOD
Back Squat
2×10
*rest 3-5 minutes between each set
*warm up hit a max effort set – building to heavy as possible
*should ratio weight according to current progress in 20 rep Squat

-then-
Pendlay Row
5×5
*working to heavy as possible

WOD
Power Elizabeth
21 – 15 – 9
Power Cleans
Ring Dips

WARM UP
500m Row
Hip Mobility
Shoulder Mobility

-then-

10min
Double Under Work
-or-
Establish max rep Double Under

SWOD
5×1 Strict Press

-then-

EMOTM – 8min
5 Parallette HSPU

WOD
400m Run
21 – 15 – 9
Pull Ups
Push Ups
200m Run

POST WOD
75 Leg Lifts

WARM UP
EMOTM – 10min
Even – 20-30 Jump Jacks
Odd – 10 OH Squats

Lumbar Mobility
Hip Mobility

SWOD
20 Back Squats at 10# Lighter than 5RM

WOD
5RFT

5 Deadlift 315/225
15 Wall Balls
25 Sit ups

WARM UP
1 Lap Jog
EMOTM – 10 Min
Even – 10 Burpees
Odd – 15 Air Squats
-Mobility

SWOD
20 Back Squats @ 15# less than 5RM

WOD
For Time:
Buy-in – 50 Pull Ups
EMOTM – 15 Double Unders

30 HSPU
40 Ring Dips
50 Push Ups

Buy-out – 100 Ab Mat Sit Ups

REST DAY – OPEN GYM

WARM UP
EMOTM – 10 Min
Even – 7 Burpees
Odd – 15 Back Rows
-then-
10 min on Mobility of choice

SWOD
Strict Pull Up
3 – 2 – 2 – 2 – 1 – 1 – 1 

WOD
CrossFit 13.2 Open WOD

MEN - includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 10 minutes of:
115 pound Shoulder to overhead, 5 reps
115 pound Deadlift, 10 reps
15 Box jumps, 24″ box

WOMEN - includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 10 minutes of:
75 pound Shoulder to overhead, 5 reps
75 pound Deadlift, 10 reps
15 Box jumps, 20″ box

WARM UP
500m Row
1 Lap Jog
-Hip Mobility
-Lumbar Mobility

SWOD
20 Back Squats @ 20# less than 5RM
-then-
Bench Press
5 – 4 – 3 – 2 – 1
*working to heavy as possible

WOD
10 min AMRAP:
Begin with 800M Run
then with remaining time, complete AMRAP of:
15 Kettlebell Swings (24/16 kg)
15 Wallballs (20/12)

WARM UP
1 Lap Jog
EMOTM 10min
Odd – 10-15 Push Ups
Even -10-15 Air Squats

SWOD
6×2 Thruster
*working to heavy as possible

WOD
3 RFT
10 HSPU
15 Chest to Bar
50 Double Unders

WARM UP
EMOTM – 10min
Even – 10-15 KB Swings
Odd – 5 OH Squats & 5 Good Mornings

SWOD
20 Back Squats @ 25# less than 5RM

-then –

6×3 Pendlay Rows

WOD
5RFT
1 Power Clean, Hang Squat Clean, & Jerk 225/135
10 Ring Dips
15 T2B

WARM UP
3x250m Row (working on efficiency)
Lumbar Mobilty
Shoulder Mobilty
Bench Press Warm Up

SWOD
6×5 Bench Press
*warm up to 70% of 1RM - then work to heavy as possible each set thereafter

5×3 Clean High Pull
*working to heavy as possible

WOD
12min AMRAP
Buy in – 800m Run (1000m Row if possible)
5 Shoulder to Overhead 135/95
10 Deadlifts 135/95
20 Double Unders