W.O.D.

EMOTM 24 14/10 Calorie Ski 12 BJO (24/20) 24 KB Swings (53/35) 14/10 Calorie Bike 24 Sit-ups 36 Double Unders “If two wrongs don’t make a right, try three.” – Laurence J. Peter

6rds for total time: 30/24 Calories 2m Rest Between *You pick the machine, only one “They can conquer who believe they can.” – Virgil

BSQ – 5@65%, 5@70% FSQ – Max effort at 75%+ Then, For time: 15, 12, 9, 6 CL/J (135/95) Wall Ball (20/16) “A cloudy day is no match for a sunny disposition.” – William Arthur Ward

The CrossFit Open starts THIS Thursday! The WOD will be released/announced at 3pm on games.crossfit.com. We will post all details about when we will hold it during class times after the announcement. If you are signed up for The CrossFit Open and cannot perform the WOD during the scheduled time, you MUST see a coach

3rds for total time: 12R/12L DB PCL 9 T2B 6R/6L DB S2O 50ft SA DB Walking Lunges (50/35 – one DB for all) *Rest 1m “Sunsets are so beautiful that they almost seem as if we were looking through the gates of Heaven.” – John Lubbock

Team AMRAP 24 37 Rope Climbs 37 200ft Sled Pushes (2/1) Max HPSN (95/65) in the remaining time *Partition Rope Climbs & Sled Pushes any way. *Split reps any way, one person working at a time. “If you live to be a hundred, I want to live to be a hundred minus one day so

BSQ – 5@70%, 5@80%, 2@85%, 3@90%, 1@+, 1@+, 1@+ Then, EMOTM 8 10 JSQ 100m Sprint “Too often we… enjoy the comfort of opinion without the discomfort of thought.” – John F. Kennedy

4rds – 2m ON/2m OFF 6 BJ (30/24) 12 Push-ups Max Calories in remaining time (you pick, only one machine) Then, EMOTM 6 2-5 Muscle-ups or Muscle-up Drills or 5-10 Pull-ups (any variation) “It’s always too early to quit.” – Norman Vincent Peale

For total time: 5rds 50 Double Unders 10 Thrusters (135/95) *Rest 3m 50 Bar-facing Burpees “One word frees us of all the weight and pain in life. That word is love.” – Sophocles

Every 30s for 6rds 5 UB CL/J (you pick the weight, build or stay) Then, For time: 75 C2B *Every time you drop – 1 CL/J (mod/heavy by feel) “I’d rather be a failure at something I love than a success at something I hate.” – George Burns