Monday
Work Capacity
Death By Minute
8 Kettlebell A. Swings
8 Wall Ball
then rest 1′ then
Death By Minute
8 Kettlebell A. Swings
8 Wall Ball
Cool Down
For Quality
200m Jog
1′ Jumping Jacks
Tuesday
Work Capacity
For Time
1 Round of Cindy
200m Run
2 round of Cindy
400m Run
3 Rounds of Cindy
600m Run
3 Rounds of Cindy
400m Run
2 Rounds of Cindy
200m Run
1 Round of Cindy
Cool Down
2 Rounds For Quality
15 Air Squat
8 Tuck Ups
Wednesday
Work Capacity
AMRAP 20′
10 Goblet Squat
Accumulate 1′ Full Arms Plank Position
20 Bumper GTOH
Accumulate 1′ Hollow Pose (Flexed Legs)
30m Bumper OHG Lunges
Cool Down
2 Rounds For Quality
10 Down & Up
10 Cross Body mountain Climb
Thursday
Endurance Class
???
Friday
Work Capacity
AMRAP 5′
8+8 Single Kettlebell Snatch
4+4 Single Kettlebell Overhead Squat
200m Run
4+4 Single Kettlebell Thrusters
8+8 Single Kettlebell C&J
rest 2’30”
For Time – CAP 5′
8+8 Single Kettlebell Snatch
4+4 Single Kettlebell Overhead Squat
200m Run
4+4 Single Kettlebell Thrusters
8+8 Single Kettlebell C&J
rest 2’30” x 2 set
Cool Down
2 Rounds For Quality
8 Leg Raises
8 Inch Worm
Saturday
Work Capacity
CLASS
For Time – Team of 2
CrossFit Games Open Workout 14.4
SWEAT
For Time – Team of 2
30 Box Pike Ups on Dumbbell
40 Synchro Dumbbell Snatch
50 Push-ups on Dumbbell
60 Synchro Dumbbell Hang Squat Clean
70 Hollow ROck
80 Synchro Dumbbell Overhead Squat
Cool Down
For Quality
1’ Reverse Lunges Alt.
10 Indu Push Ups