W.O.D.

10rds for time: 3 Wall Walks 10 Double DB Step-ups (24/20) 12/8 Calorie Ski or Row *Mod-heavy DBs “Wilderness is not a luxury but a

For total time: 3rds – 2m rest between each round 7 PCL (155/105) 14 B.O.B. *Rest 4m 3rds – 1m rest between each round 10

BSQ 5×3 Then, E3M – 4rds: 12 BJO (24/20) 12 FSQ (135/95) Max Calories in remaining time (pick one machine) – score total calories “All

4rds for time: Run 400m 15 HPCL (95/65) 30 Lunge Steps 2 Rope Climbs “Quality is everyone’s responsibility.” – W. Edwards Deming

Press 5×3 (3sec lower each rep) Increase as able Then, AMRAP 12 3, 6, 9, 12, 15… Abmat Sit-ups S2O (115/75) “There is nothing permanent

T2B Skills Then, 6rds for time: 10 RKB Swings (more than your usual) 10 DB Floor Press 10 T2B *E2M – 4 Burpee Pull-ups “The

THANK YOU for an amazing first week! Make sure to double check the schedule for all class times: https://gardenscrossfit.com/schedule/ EMOTM 3 – 3 DL EMOTM

FSQ – 2×10, 3×7 Increase each set starting light Then, CrossFit Open WOD 17.5 10rds for time: 9 Thrusters (95/65) 30 Double Unders “Where there

Team AMRAP 30 400m Run Together 100 T2B 400m Run Together 200 Walking Lunges 400m Run Together Sled Pull (2x per person) *Split T2B &

Strict Press 1×15, 1×10, 3×7 Start light and increase on each set if able Then, AMRAP 24 100m SA Farmer Carry (switch hands any time)