Tuesday, 8/30/16: skill of the day: 3×15 GHD sit-ups WOD: from 0:00-10:00: 3 rounds: 10 power snatches (75#/55#) 10 burpees over the bar from 10:00-20:00: 2 rounds: 15 power snatches (95#/65#) 15 burpees over the bar 20:00… 30 power snatches (115#/85#) 30 burpees over the bar

Monday, 8/29/16: skill of the day: 7×3 overhead squat WOD: 5 rounds: 20/16 calorie bike max effort “touch and go” power cleans (rx=bodyweight) max effort handstand push-ups rest 3 minutes

Friday, 8/26/16: skill of the day: 10 muscle-ups w/5 second hollow hold WOD: 10-8-6-4-2 front squats (155#/105#) 100-80-60-40-20 double unders

Thursday, 8/25/16: skill of the day: 10×2 back squat w/3 second pause WOD: EMOM for 20: odd: 10 burpee box jumps even: 10 calorie row

Tuesday, 8/23/16: skill of the day: EMOM for 8 minutes: 5 L-pull ups WOD: AMRAP for 5 minutes: 15 calorie bike 10 toes to bar rest 5 minutes AMRAP for 5 minutes: 10 calorie bike 15 kb swings (70#/53#) rest 5 minutes AMRAP for 5 minutes: 15 calorie row 10 thrusters (95#/65#)

Monday, 8/22/16: skill of the day: 1RM hang power clean WOD: 5 rounds: 15 unbroken push press 12 unbroken front rack lunges 9 unbroken deadlifts *choose a weight that allows you to do each round unbroken. If you break, drop weight and start that round from the beginning.

Thursday, 8/12/16: skill of the day: “death by double unders” *starting with 15, add 5 reps each minute WOD: 50 GHD sit-ups 50 burpees 50 calorie row

Monday, 8/8/16: skill of the day: 3 rounds: AMRAP for 1:30: muscle-ups rest 1:30 WOD: “The Chief” 5 Rounds: AMRAP for 3:00: 3 power cleans (135/95) 6 push-ups 9 air squats rest 1:00

Monday, 8/1/16: skill of the day: 2xME sets of toes to bar WOD: 3 rounds: 1:30 ME bike for calories 1:30 ME overhead squats (95#/65#) 1:30 rest