W.O.D.

The CrossFit Games Age Group Semifinals WOD #2 With a 20m cap: Row 75/60 Calories 21 S2O Row 75/60 Calories 15 S2O Row 75/60 Calories

EMOTM 8 1 PSN Build by feel Then, Partner AMRAP 20 Relay Style 5 PSN (95/65) 7 Lateral B.O.B. Sled Push D & B “Nothing

MURPH is 7 weeks away – and it’s not too late to jump in on the challenge! Complete the WODs listed for extra movement practice

Benchmark Friday! “Bradshaw” 10rds for time: 3 HSPU 6 DL (225/155) 12 Pull-ups 24 Double Unders “The only sure weapon against bad ideas is better

3rds for time: Run 200m 20 DB PP Run 200m 30 Calorie Row Run 200m 20 DB Lunge Steps (Only 1 set of DBs) “Success

EMOTM 8 1 CL + 1 FSQ *Add 1 FSQ to each set after the first Build by feel Then, 3rds for time: 10 HPCL

5×10 Each – DB or KB Bench Press or Floor Press Alt. with DB or KB Bent Over Row Then, EMOTM 12 Min 1 –

8 Weeks Until MURPH! Get on board – get ready – and be prepared to crush it! We have already started to include WODs each

EMOTM 10 1 PCL + 1 CL Build by feel Then, Benchmark Friday! “Grettel” or “Ingrid” 10rds for time: 3 CL/J or 3 SN (135/95)

Team AMRAP 20 Relay Style 7 Wall Balls (20/16) Sled Push Down 7/5 Calorie Ski Sled Push Back Then, Plank Hold – 5rds – 1m