WOD

For time: 6 rounds: 7 Hang Power Clean 7 Toes To Bar 5 Hang Power Clean 5 Toes To Bar 3 Hang Power Clean 3 Toes To Bar * Pan Pac peeps to do as 42-30-18. * Rx is 60/40

20 minutes to find 1RM Squat Snatch. 14.1 10 minute AMRAP 30 Double Unders 10 Power Snatch 35/25

40 minutes to complete the following: 50 GHD Situps 50 Back Extensions on GHD 30 Strict Chest To Bar Pullups *use bands if needed 100 Lunge Jumps (50 each leg) 40 Box Steps (20 each leg) *as heavy as possible with 2 dumbbells 20 Ring Dips *use bands if needed 10 Wall Walks

5 rounds on 3 minutes: 0:00, 3:00 etc 5 Back Squat 1 minute max reps Hand Release Pushups * Hold same weight across all sets 10 minutes to find working weight for: 5 rounds on 2 minutes alternating: 0:00, 4:00 etc 5 Pendlay Rows 2:00, 6:00 etc 10 Deadlift * Hold same weight for all…

8 am normal session 3 pm join in 4 pm normal session 10 rounds for time: 7 Sumo Deadlift High Pull 40/30 7 Front Squat 7 Push Jerk

6 am join in session. 7 am normal session. 3 pm join in 4 pm normal session Thankyou CrossFit.com for this one. 40 minute AMRAP Row 500m 100 Double Unders * you can run 400m instead of row

“Fun Friday” In pairs for 25 minutes: Maximum tonnage accumulated with: 1 Squat Clean Thruster + 1 Push Jerk * Allowed to change weight of bar * Calculate tonnage as you go

Run 1.6km Rest 6 minutes Run 1km Rest 5 minutes Run 800m Rest 4 minutes Run 400m Rest 3 minutes Run 200m

7 Heavy Sets: 3 Pendlay Rows 1 Power Clean 1 Hang Squat Clean 1 Split Jerk

“Amanda” 9-7-5 Muscle-ups Snatches 60/40 OR “Eva” 5 rounds: Run 800m 30 Kettlebell Swings 32/24 30 Pullups