Warm Up
Run 400m
Dynamic Stretches
CrossFit Warm Up, 2 rounds.
Skill Work
15 minutes goat work of athletes choice.
WOD
“Tabata This!”
Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Score is total reps performed! None of this lowest # of reps business 
Warm Up Run/Row/Bike/Jump 2 minutes Shoulder Triplet 2x: 5 Walk Out Push Ups 10 Wall Slides (http://www.youtube.com/watch?v=ReigOk7Krzc) 5 Dead Hang Pull Ups 15 Sit Ups Skill Work Press 3×5 (+2.5) WOD “Press Your Luck” 2 min AMRAP: 6 Burpees 6 strict Press (55/33) 2 min rest 4 min AMRAP: 4 Burpees 4 Push Press (75/55) 2 min rest 6 min AMRAP: 2 Burpees 2 Push Jerk (95/65) Score total reps.
Warm Up Row or Run 400m Dynamic Warm Up 2x: 10 Supermans 10 Overhead Squats 5 Duck Walk Steps forward w/bar overhead 5 Duck Walk Steps backward w/bar overhead Skill Work Back Sqaut 3×5 (+5) WOD 12 Minute AMRAP: 5 Sumo Kettlebell Deadlifts (70/53) 10 Wall Ball (20/14) 30 Double Unders
Regular schedule for Saturday and we will only have one WOD on Monday May 27th in observance of Memorial Day at 10:00 a.m. We pay tribute to the men and women who have fought, and fallen, for their country and those who are still fighting! Hope to see you all there, if not have a great holiday weekend!
Warm Up Shoulder Triplet 2 minutes double under practice 15 Squats 15 Push Ups 15 Lunges 15 Ring Rows 2 minutes double under practice Skill Work Power Cleans: 3×3 @ 85% WOD 2 Rounds for time: Run 1 Lap 10 Handstand Push Ups Run 2 Laps 20 Box Jumps (24/20) Run 3 Laps 30 Pull Ups Rest 2 minutes
