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FSQ 20rep @70-75% (week 5) Then, EMOTM 7 7 Box Jump Overs (24/20) 7 Pull-ups “Seek the lofty by reading, hearing and seeing great work at some moment every day.” -Thornton Wilder  

*Holiday hours: regular hours this weekend, Monday only 9am. Who’s in for Sunday at 9am?! Skill – 10mins HS hold/walk practice Then, EMOTM 12 5 HSPU 15 Medball Sit-ups (20/14) Then, 10rds – 30ON/30OFF Weighted Planks (45/25) Strength WOD: KB FR SPSQ (back foot elevated if able) – 4x6R/6L  Strict Pull-ups – 5 regular grip,

Partner “Whitten” 2rds for time: 70 RKB Swings (70/53) 70 Box Jumps (24/20) Run 600m 70 Burpees 70 Wall Balls (20/16) “What would life be if we had no courage to attempt anything.” -Vincent Van Gogh

For total time: 3rds – 2min rest betw 5 PSN @65% Run 300m 7 OHSQ (same bar) *Rest 5mins* 3rds – 1min rest betw 50 Double Unders 15 T2B *Rest 4mins* 30, 20, 10 Ball Slam Pull-up Strength WOD: 1-Arm Ring Row – 3x10R/10L 3 Way Raise – 3×8 each direction Tabata Superman holds Tabata

Strict Press (% of 3RM) 10@65%, 8@70%, 6@75%, 2×3@80% Then, 5rds 30sec Battle Rope 1min Max Calories on AB *Rest betw! “It is not fair to ask of others what you are not willing to do yourself.” -Eleanor Roosevelt

FSQ 20rep Week 4 @65-70% Then, AMRAP 7 Max Curtis Ps! (95/65) Strength WOD: 1-Arm DB Bench Press – 3x12R/12L 50 Banded Face Pulls GHR – 3×10 “We have all the light we need, we just need to put it in practice.” -Albert Pike

For total time: 3rds – 2min rest betw 12 HPCL (145/105) 400m Sprint *Rest 5mins* 3rds – 2min rest betw 15 Box Jumps (30/24) 10 FSQ (same bar) 5 Muscle-ups “I love you the more in that I believe you had liked me for my own sake and for nothing else.” -John Keats    

Team WOD! 2rds for time: Row 1000m (Split any way) 200′ Sled Push (4/3 plates) + 100m Run (per partner – 1 partner at a time) 100m Farmer Carry (per partner – 1 partner at a time) 200 Double Unders (Split any way) 50 Calories AB (Split any way) Strength WOD: 1-Leg Front Rack Barbell