PRE: Movement Standards

WOD: Partner Day! For time:

-400m Run/500m Row (P1: 400m Run/P2: 500m Row)

-4 Rounds: 2 Rope Climbs, 6 Dual DB Devil’s Presses (50/35), 9 Burpee Box Overs (30/24)

-400m Run/500m Row

-4 Rounds: 6 Chest-to-Bar, 12 DB Burpees Deadlifts, 18 Box Jumps

-400m Run/500m Row

-4 Rounds: 9 Squat Cleans (155/115), 36 DB Snatches, 27 Box Jump Overs

-400m Run/500m Row

POST: Mobility

PRE: With a 10:00 clock, alternate between: 5 Sumo Deadlift High Pulls (115/75), 25' HS Walk (50′ Bear Crawl)

WOD: "CrossFit Open 25.1" AMRAP 15:

-3 Lateral Burpees Over the DB

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

-30' Walking Lunge (2 x 15 feet)

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

POST: 2 Rounds: 20 GHD Sit-ups, 20 Banded Good Mornings, 1:30 Easy Ski

PRE: Movement Standards

WOD: "9-11" For time:

-2001m Run

-11 Box Jumps (30/24)

-11 Thrusters (125/85)

-11 Chest-to-Bar Pull-Ups

-11 Power Cleans (175/115)

-11 Handstand Push-Ups

-11 Kettlebell Swings (53/35)

-11 Toes-to-Bars

-11 Deadlifts (170/115)

-11 Push Jerks (110/75)

-2001m Row

POST: Mobility