Wear long socks or pants! Rope Climb!
Monday
530am, 630am classes..... ALL Evening classes canceled. Sign Up on MindBody. If you are not signed up 30 minutes before class, there may not be a coach there. Also, please cancel your name out if you do not intend on coming. The 530 am coach might give you 1000 burpees if you sign up and don't show up.
Warm Up:
3 rounds
2 rope climbs (adv)/ 10 towel jumps (beg)
10 high box jumps
6 shoulder touches (adv)/20 sec HS hold (beg)
1 max HS walk (adv)/ 1 Free standing headstand or frog stand (beg)
10 fast pulls on rower
Strength: Back Squat
5-5-5
If last week was successful, add 5-10 lbs.
WOD:
Crossfit Games Sectional WOD 11.6
7 Minute Amrap
3 Thrusters 100lb/65lb
3 CTB pullups
6 Thrusters
6 CTB pullups
9 Thrusters
9 CTB Pullups
12 Thrusters
12 CTB Pullups
15 Thrusters
15 CTB Pullups
18 Thrusters
18 CTB Pullups
21 Thrusters
21 CTB Pullups
etc......
count total reps
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