Strength Back Squat Conditioning AMRAP in 12 min of: 10 Front Squat @ 115/85 8 KBS @ 1.5/1 6 KB OH Walking lunges  

Rest Day

9:00 AM Open WOD 10:00 AM WOD

Hero WOD Friday “Joshie” In honor of Army Staff Sergeant Joshua Whitaker, 23, of Long Beach, CA who was killed in Afghanistan May 15th, 2007. First posted 22 December 2007 3 Rounds for time: 40 pound Dumbbell snatch, 21 reps, right arm 21 L Pull-ups 40 pound Dumbbell snatch, 21

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

Conditioning For time: Run 400 m 21 Thrusters 95/65 21 Pull-ups Run 300 m 15 Thrusters 95/65 15 Pull-ups Run 200 m 9 Thrusters 95/65 Gymnastic Skills Work 9 Pull-ups

Conditioning 5 sets @ 90% effort: 30s Burpees 30s KB Clean  1.5 Pood/1 Pood 30s Wall Ball 30s Walking Lunges rest 2m between sets Practice Hang Power Clean -or- Power Clean Work on form.

HAPPY BIRTHDAY MONICA! Strength Deadlift 1-1-1-1-1-1-1 Work on and find your 1 Rep Max. Conditioning 10-9-8-7-6-5-4-3-2-1 Deadlift     185/135 Russian KBS     2 pood/1.5 pood Box Jumps  

Rest Day

9:00 AM Open WOD 10:00 AM WOD