August

For time: 50-40-30-20-10 KBS 53/35 Sit-ups _____________________________ 3:45-4:25p East Valley Kidz

For load: Thruster 2-2-2-2-2-2-2-2-2-2 Rest 1:00 between sets ____________________________ 6:00p EVCF Running Club 1000 warm up 2x (300,500,300 Full Recovery) 1000 meter cool down 

5 rounds for time: 250m Run 10 Pull-ups 25 Squats 10 Pull-ups

Pat’s Run (contact Sadie) 12:00-4:00p Open Gym/Weightlifting 1:00p Meet at EVCF for carpool to Full Strength for wod 11.4

Skills Practice: Clean For load: Power Clean 2-2-2-2-2-2-2-2-2-2 Rest 1:00 between sets   Sectionals wod 11.4 2:00p at CrossFit Full Strength

No Morning Hours 2:00-8:00p Open Gym / Olympic Lifting

For time: 50 Pull-ups (every time you come off the bar do 5 Burpees) Rest 3:00 For time: 50 Ring Dips (every time you come off the rings do 5 Burpees) Rest 3:00 For time: 50 OHS 75/55 (every time you drop the bar do 5 Burpees)

For time: 5-4-3-2-1 Deadlift 275/185 Thruster 135/95 Burpee 6:30p EVCF Running Club 1000 meter warm-up (100, 200, 300, 400, 500) 1000 meter cool-down Again I’m using those 1000s to get you guys ready for some hard sprints. Full recovery between the sprints. Also, I will be leaving for a track meet in California on Thursday

For time: 60 Double Unders 600m Run 20 HSPU 400m Run 40 Pull-ups 600m Run 20 Pistols 60 Double Unders

10:00a-12:00p Open Gym 12:00-1:00p Coaches Meeting 2:00p Sectional Wod 3