W.O.D.

15, 12, 10, 8 DB Bench & Bent Over Rows 15, 12, 10, 8 DB Seated Press & Curls Then, The CrossFit Games Quarterfinals WOD

Max Calories in 30m! *Every 25 Calories – 1 Rope Climb – increase 1 rep each round *You pick the machine “There are no shortcuts

Every 2m – 8rds: 3 FSQs Build each set as able Then, Max DB Walking Lunges – Partner WOD EMOTM 10 – 4 Alt arm

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

DL – 7, 5, 3, 7, 5, 3 *Increase weight on second round, build by feel *Lower all reps, UB sets Then, 5rds for time:

EMOTM 10 Min 1 – 1-5 Muscle-ups Min 2 – 20sec Hollow Hold + 20sec Superman Hold Then, Benchmark Friday! “Helen” 3rds for time: Run

Every 2m – 10rds 2 FSQs Build each set as able Then, For time: 21, 15, 9 Wall Ball (20/16) Wall Walk “Make a pact

Every 90s – 6rds: 1 PJ (3sec pause in catch) Build by feel Then, Partner WOD 8rds for time (4rds per person): You go, I

AMRAP 10 Sled Suicide Run 300m *Rest 2m AMRAP 10 SB Bear Hug Carry KB/DB Farmer Carry 50ft, 100ft, 200ft each then start over “It’s

5rds – 2:30ON/2:30OFF 10 OHSQ (95/65) 30 Lateral Jumps over the bar Max Calories in the remaining time (you pick one machine) “One way to