W.O.D.s

4:00p Open Gym 5:00p-7:00p EVCF Weightlifting Club 7:00p Stretch & Core

For time: 5 Muscle-ups 10 HSPU (deficit on 45lbs + 25lbs) 15 C2B Pull-ups 20 Pitols (alternating legs) 25 Ring Push-ups 30 T2B 35 KBS 53/35 40 Walking Lunges (20 each leg) 45 Sit-ups 50 Push-ups 150 Double Unders “Persistence is the twin sister of excellence. One is a matter of quality; the other, a

“Robin“ 3 rounds for time: 800m Run 1000m Row 30 Burpees “Opportunities to find deeper powers within ourselves come when life seems most challenging.” ~Joseph Campbell

For load: Power Clean 1-1-1 Bench Press 1-1-1 Weighted Pull-up 1-1-1 *Athletes have 3 attempts to find a 1RM on each lift. *Score is the total of all three lifts. “The doors we open and close each day decide the lives we live.” ~Flora Whittemore

12:00p Open Gym

8:00a CrossFit 9:00a Kettlebell Intro 10:00a Kettlebell Advanced 11:00a CrossFit 12:00p 2:00p Open Gym

For load: Overhead Squat 3RM For load: Back Squat 3RM 3 rounds for time: 10 Deadlift 275/185 50 Double Unders “You are today where your thoughts have brought you; you will be tomorrow where your thoughts will take you.” ~James Allen

4:00p-8:00p Open Gym

For load: Bench Press 3RM For load: Weighted Ring Dip 3RM For time: 75 Ring Dips *7 Burpees at every break “There aren’t any rules to success that will work unless you do.” ~Unknown Author

For load: Power Clean 3RM For load: Front Squat 3RM 3 rounds for time: 9 Squat Clean 135/95 15 Wall Ball 20/14 21 KBS 53/35 “Our lives improve only when we take chances – and the first and most difficult risk we can take is to be honest with ourselves.” ~Walter Anderson