PRE: Movement Standards

WOD: Partner Day! 3 Rounds:

-400m Run (Together)

-40 Russian KB Swings (70/53)

-30 SB Box Overs (24/20)

-30 Wall Sit DB Presses (35/20)

-30/24 Cal Bike/Row/Ski

-30 Hang Squat Cleans (115/80)

-30 Shoulder to OH

-30/24 Cal Bike/Row/Ski

Buy-Out: 200 Sit-Ups

POST: Mobility

PRE: CrossFit Open 25.1

WOD: As many rounds and reps as possible in 15 minutes of:

-3 Lateral Burpees Over the Dumbbell

-3 Dumbbell Hang Clean-to-Overheads (50/35)

-30-foot Walking Lunge (2 x 15 feet)

*After completing each round, add 3 reps to the burpees and hang clean-to-overheads.

POST: 4 Sets: 20 DB Russian Twists, 15 Ring K2E, 1:00 Plank, 10/8 Cal Bike/Row/Ski

PRE: 5 Rounds, Every 1:30 complete: 5 OHS (Athletes choose moderate-heavy load), 9 Inverted Ring Rows

WOD: AMRAP 18:

-5 Strict HSPU (Box/Pike)

-10 Pistols (5 per leg)

-15 GHD Sit-ups (V-Ups)

-20' HS Walk (Bear Crawl)

-0:30 Hollow Hold

POST: 4 Sets: 8 DB Renegade Rows (per arm), 20 Flutter Kicks, 12 BB Strict Presses