W.O.D.s

Press 5-4-3-2 AMRAP 9:00 3 HSPU 6 Ring Dip 9 Pull-up

KB Snatch 5-4-3-2 (each arm) Power Clean 5-4-3-2 Bench Press 5-4-3-2 Back Squat 5-4-3-2

For time: 1k Run *Armadillo & Monkey Sex 1k Run I got this one from Kirez Reynolds of Arrowhead CrossFit. (I added the running) *Armadillo & Monkey Sex 30 reps for time: forward roll burpee pullup toes-to-bar

For time: 8 Deadlift 1.5 bwt 80m Prowler 132/66 80 KBS 53/35 800m row (you can thank Lars for inspiring this workout)  

15 rounds for time: 5 Pull-ups 10 Push-ups 15 Squats

Soooo…Lance is 24 today and Laura is 24 tomorrow! For time: 24 Tire Flips (women with a partner) 240ft Prowler Push 2400m Row

Back Squat 3-3-3-3-3 Bench Press 3-3-3-3-3 Deadlift 3-3-3-3-3

Grab a partner and complete the following for time: (Divide the work however you like) 1 Mile Sandbag Run 35 1 Mile Row 10 HSPU 10 Tire Flips 100 Double Unders (4 to 1 for singles) 100 Walking Lunges (Total steps)

10:00am Yoga ($5 for Members $10 for Drop-in) 1:00pm Olympic Lifting Class at  CrossFit Full Strength (Link) 7:00pm Track Workout at Dobson High School

12:00pm Boxing ($5 for members $10 for Drop-in) 1:00pm Babb Wod  (Link) 2:00pm Olympic Lifting