Technique work on: Snatch Balance 3 min @ 90% 3 Burpees 3 C2B pullups rest 2 min 3 min @ 90% 12 Walking Lunges 24 Double Unders rest 2 min 3 min @ 90% 7 Wallballs 7 Push-ups  

Back Squat 3-3-3-3-3 5 rounds for time of: 10 x Pull-ups 10 x Overhead Squats 95/65# 10 x T2B 30 x Double unders

Rest Day

9:00 AM Open WOD 10:00 AM WOD

Hero WOD Friday “Ship“ Nine rounds for time of: 185 pound Squat clean, 7 reps 8 Burpee box jumps, 36″ box Post time to comments. Canadian Forces Sergeant Prescott Shipway, 36, of Esterhazy, Saskatchewan, Canada, assigned to the 2nd Battalion, Princess Patricia’s Canadian Light Infantry, based in Shilo, Manitoba, Canada,

Reminder that August payments are now due. ________________________________________________ Track your WODs the easy way with the CrossFit Pittsburgh Training Journal from our friends at MetCon5. Follow the link on our site for a great journal at a nice discount. ________________________________________________ Optional rest day. -or- Make up workout from beginning of

Deadlift 3-3-3-3-3 For time: 30 GHD sit-ups 30 Deadlift @ 225/135 30 Double-unders 30 Deadlift @ 225/135 30 Pull-ups ________________________________________________ Monica getting her Clean on in the new space.

5 rounds of: 30 sec Bupees 30 sec Wall Ball @ 20/14# 30 sec Box Jumps 30 sec Double-unders Rest for 2 minutes ________________________________________________ August Payments are Now Due.  

5 rounds for time of: Run 200 m 7 G2OH @ 135/95 7 C2B Pull-ups Rest 1 min between rounds. ________________________________________________ Atlas Stones x 2 sets, 5 stones, 10 total … CHECK Jerk Boxes & tops x 2 … CHECK Logs … CHECK Tires … CHECK Rogue Games Plyos …

Rest Day