PRE: Movement Standards

WOD: Partner Day! "By His Wounds" For time: 3 Rounds:

-30 Thrusters (95/65)

-400m Team Run with 1 Medicine Ball (20/14)

-70 WP G2O (45/35)

-1 minute Team Dead Hang Hold

-30 Bar Over Burpees

-30 Deadlifts (185/135)

POST: Mobility

PRE: 3 Sets: 10 Good Mornings, 8 Ring Dips, 20 WP Hollow Rocks

WOD:  "CrossFit QF WOD 2" For time, completed anyhow:

-80 DB Hang Squat Cleans (50/35)

-40 Bar Muscle-ups

*Time cap: 15 minutes

POST: 3 Rounds: 0:20 Forearm Stretch/side, 10 Prone Y-T Raises, 10 Reverse Nordic Curls, 0:45 Bike/Row

PRE: 5 Sets, Every 1:30: 2 Power Snatches, 2 Snatch Balances

WOD: "CrossFit QF WOD 1" For time:

-10, 50-foot Shuttle Runs

-20 Overhead Squats (115/80)

-30 Burpees Over the Bar

-Rest 1 minute

-30 burpees over the bar

-20 Overhead Squats

-10 50-foot Shuttle Runs

*Time cap: 12 minutes

POST: 3 Rounds: 0:30 Dead Hang, 10 Single-Leg Glute Bridges/Leg, 0:30 Child’s Pose, 10 Banded Face Pulls, 5 Slow Tempo Air Squats