PRE: Movement Standards

WOD: Partner Day! "Dermyer" AMRAP 37:

Partner A: -400m meter Run

Partner B: -10 Box Jump-Overs (24/20)

-15 WP G2O (45/35)

-10 Front Rack Lunges (75/55)

*Partners switch after each Run

POST: Mobility

PRE: 3 Sets: 10 Strict Toes to Bar, 15 DB Bench Press, 100m Dual DB Front Rack Walk

WOD: For time: 50-40-30-20-10:
-DU (x2 Singles)
-AbMat Sit-Ups

*Directly into…

5-10-15-20-25:
-Amer. KB Swings (53/35)
-Wallballs (20/14)

POST: 3:00 Cool Down Bike/RowSki

PRE: EMOTM x 8: 4 Back Squats *Work at a constant moderate load.

WOD: “CrossFit QF WOD 4” For time:

-1000m Row

-30 Clean & Jerks (135/95)

-1000m Row

-30 Strict HSPU

POST: 2 Sets: 30 Sit-ups, 15/12 Cal Bike