W.O.D.

5rds 5 SA DB Press (5sec lower each rep) + 5 SA DB PP – Right then left 5-10 Strict T2B Then, Benchmark Friday “Annie” For time: 50, 40, 30, 20, 10 Double Unders Sit-ups “Sometimes there’s not a better way. Sometimes there’s only the hard way.” – Mary E. Pearson

Every 3m – 5rds 5 FSQs Increase each set Then, Sprints! You pick 2 machines 6rds – 30s ON/30s OFF 2m Rest 6rds – 40s ON/20s OFF Score total calories “Hard work beats talent when talent fails to work hard.” – Kevin Durant

5rds for time: 20 BJO (24/20) 20 Pull-ups 20 Push-ups “Your friends will believe in your potential, your enemies will make you live up to it.” – Tim Fargo

For time: 100 reps Thrusters (95/65) Bar-facing Burpees Do as many Thrusters as you can without resting/setting the bar down – the remaining reps are BFB. *Rest 5m Run 1 Mile for time “The difference between ordinary and extraordinary is that little extra.” – Jimmy Johnson

Every 90s – 6rds: 3 PCL Build by feel Then, AMRAP 12 DB PCL – 3, 6, 9, 12… 200ft Farmer Carry after each set “Determine never to be idle. No person will have occasion to complain of the want of time, who never loses any. It is wonderful how much may be done, if

15, 12, 10, 8 DB Bench & Bent Over Rows 15, 12, 10, 8 DB Seated Press & Curls Then, The CrossFit Games Quarterfinals WOD 4 With a continually running clock, complete as many reps as possible in 10 minutes of: 10 CL/J (135/85) Rest 1m 10 CL/J (185/125) Rest 1m 10 CL/J (225/155) Rest

Max Calories in 30m! *Every 25 Calories – 1 Rope Climb – increase 1 rep each round *You pick the machine “There are no shortcuts to any place worth going.” – Beverly Sills

Every 2m – 8rds: 3 FSQs Build each set as able Then, Max DB Walking Lunges – Partner WOD EMOTM 10 – 4 Alt arm Devil Press, both partners Immediately after, max lunge steps (50/35) – alternate minutes with partner “The three great essentials to achieve anything worthwhile are, first, hard work; second, stick-to-itiveness; third,

4rds – 15s ON/15s OFF – HS Hold Shoulder Taps in HS or off box EMOTM 10 Min 1 – HS Hold/Walk Practice 20-30s Min 2 – 5-10 HSPU Then, 10rds for time: 5 Pull-ups 10 Push-ups Rest 30s “Don’t wish it were easier. Wish you were better.” – Jim Rohn

DL – 7, 5, 3, 7, 5, 3 *Increase weight on second round, build by feel *Lower all reps, UB sets Then, 5rds for time: Run 200m 6 CL/J (185/125 – power or full) “I’m a great believer in luck, and I find the harder I work the more I have of it.” – Thomas