Daily WOD

For Time 150 Double unders 50 Toes to Bar/ KTE 50/40 Cal. Assault Bike 50 DB step overs 50 ft. R. OH lunge 50 ft L. OH lunge 50 Burpees 150 double unders

Strength Back squat 2 2 2 2 (2221) Metcon “Mary” 20 Min Amrap 5 HSPU 10 Pistol squat 15 Pull up

In pairs complete: 150 Cal AAB 100 DB Snatch 10 Rope Climbs 150 Cal AAB

Crossfit Games open 19.1 15 Min Amrap: 19 Wallball 20/14lbs 19 cal row

Metcon Every 8min. x 4 200m. Run 30 Wall Balls 20 KB Swings (24/16kg) 30/20 cal row

Strength Back squat 3 3 3 3 (3331) Metcon 6 Rounds For Time: 12/10 cal. ABB 10 Front Squats 8 toes to bar 10 bar facing burpees

Strength 5 sets: 1 pause jerk 2 push jerk Metcon 12 min Amrap 12 Dumbell clean & jerk 8 Chest to bar pull up 12 Box jump over

AMRAP 40 50 Burpees 500m row 50 KB Swings (24/16kg) 500m row 50 T2b 500m row 50 Push Ups 500m row

Strength Complex: 5 sets every :90 1 power snatch 1 snatch Metcon 14.2 Every 3 minutes for as long as possible complete: From 0:00-3:00 2 rounds of: 10 overhead squats 42.5/30kg 30/20kg 10 chest-to-bar pull-ups / jumping pull ups From 3:00-6:00 2 rounds of: 12 overhead squats 12 chest-to-bar pull-ups From 6:00-9:00 2 rounds of: 14…

Strength Complex: 1 pause dip 1 pause jerk 2sec in catch + 2 sec pause stand up 1 push jerk E2mom x 5 Metcon 3 Rounds: 100DU 35 Burpees 20 Single Arm DB shoulder to overhead