A1. 6 heavy Bench Press A2. 6 DB/KB Row per arm -or- 6 BB Torso Row A3. 12 Wall Ball rest 2 min x 5 sets + Gymnastic Skill Work Muscle-up progression ________________________________________________ Where it all started.  First location.  Equipment still on the pallets.

Power Clean Build to a tough 3 reps + 3 min @ 90% 10 GHD Sit-ups 20 Walking Lunges rest 2 min 3 min @ 90% 12 T2B 24 Double Unders rest 2 min 3 min @ 90% 7 Wall Ball 7 Push-ups rest 2 min ________________________________________________ We have partnered

A1.  OHS; 7 reps heavy A2.  Box Jumps; 14 reps rest 1 min x 5 sets + Work Capacity American KBS – 50 reps for time Beginner:     W: 8 KG / M: 12 KG Intermediate:     W: 16 KG / M: 24 KG Advanced:     W:

Rest Day ALL GAMES COMPETITORS PLEASE ENTER YOUR SCORES SO I CAN VALIDATE THEM. GREAT JOB YESTERDAY TO EVERYONE! ________________________________________________ Act of Valor hit local theaters on Friday. Groundbreaking in that the actors were active duty Navy SEALs. I hope that audiences not only appreciate the film for the action

9:00 – 10:00 Games Open WOD for competitors 10:00 – 11:00 WOD 11:00 – 12:00 Games Open WOD for competitors WORKOUT 12.1 Complete as many reps as possible in 7 minutes of: Burpees This workout begins from the standing position. The Athlete will move from flat on the ground to

Two rounds for time of: Row 500m 15 Back Squats, 135/95 pounds 15 C2B Pull ups Rest 4:00 between rounds. ________________________________________________ Note: If you’re competing in the Open use good judgement today.

Optional rest day. -or- Make up workout from beginning of week. -or- 20 min easy effort row/jump rope/run + gymnastics play work. ________________________________________________ One example of a good “Active Recovery Day” session comes from CrossFit Endurance  Strength & Conditioning Recovery This can and should be done the day of races, after

A1.  Shoulder Press 6 tough reps A2.  SDHP 6 tough reps A3.  AMRAP Strict Pull-ups rest 2 min x 5 sets + Gymnastic Skill work Handstand Push-ups ________________________________________________ With the Open kicking off this week I thought this was very appropriate.  Thanks to Fleet Feet for posting the pic!

Deadlift Work to a tough 3 reps + 3 min @ 90% 3 Burpees 3 C2B Pull-ups rest 2 min 3 min @ 90% 12 Walking lunges 24 Double unders rest 2 min 7 KBS 2p/1p 7 Games Standard Push-ups ________________________________________________ Claire & Amy 2 Pood and CrossFit Pittsburgh