Never forget where you came from!

Warmup: 4 Rounds of

8 dumbell lateral raises

8 dumbell side raises

20 dumbell presses

8 dips

20 jumping squats

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Strength: Squat Clean x 20

**Athlete should accumulate 20 total reps (all singles) working on technique and increasing weight. Warmups do count in the total number 

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WOD: Teams of 2

100 Jumping Lunges

50 Pullups

100 box jumps 20"

50 Ring Dips

100 calorie row

50 KBS 70/55#

100 Situps

50 Sumo KB Deadlift High Pulls 70/55#

100 Double Unders

50 Single Arm KB S2OH

Warmup: 3 Rounds ~ Not For Time

50 Double Unders or Single Unders

20 Over-head Walking lunges with OLY bar

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Strength/Skill: Snatch 1x5, 2x3, 3x1

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WOD: OTM x 20 minutes

Odd Minutes: 3 Snatches @ 75% of last rep weight

Even Minutes: 3-5 HSPU's

Warmup: 3 Rounds ~ Not for Time

12 back extensions

9 pushups

7 box jumps

5 pullups

1 dumpster dash

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Strength: OTMX 8 mInutes

3 Push Presses

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WOD: "Kelly"

5 Rounds for Time

Run 400 meters

30 Box Jumps 24/20"

30 Wall Balls 20/14#

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Endurance: Meet at ECC @ 6 am ~ Taken from CrossFit Linchpin!

20! of Burpees 

with 400 meter run after each round 

*Wear a weighted vest!