WOD

Agate Pass CrossFit – CrossFit Happy Birthday Coach – Let the VESTIVITIES begin!! Clean and Jerk (establish 1 rep max) Metcon (AMRAP – Rounds and Reps) 5 rounds 3 min AMRAP 2 cleans 155/105 RX or 205/135 RX+ 4 Burpees 5 High box jumps 30/24 or 36/30

Agate Pass CrossFit – CrossFit Warm-up Metcon 20 Heavy Turkish Get-ups For time Metcon (Time) 20 Heavy turkish get-ups for time WOD Jackie (Time) For Time: 1000m Row 50 Thrusters, 45# 30 Pull-ups

Agate Pass CrossFit – CrossFit Warm-up Metcon (Time) 800m Run 30 Wall Ball 20#/14# 30 Alternating DB Snatches 40#/30# 9 Wall Climbs 0r 150 ft handstand walk 600m Run 20 Wall Ball 20 Alternating DB Snatches 2 Wall Climbs or 100 ft hadstand walk 400m Run 10 Wall Ball 10 Alternating DB Snatches 1 Wall

Agate Pass CrossFit – CrossFit Warm-up shoulder mobility work Gymnastics Ring Dips (Death by Ring Dips) FB OPTION Muscle up to Ring dips WOD Metcon (Time) 4 Rounds 10 deadlifts 225/155 or RX+ 275/180 40 Lunges or 20 pistols for RX+ 50 Double-Unders

CrossFit Classes Split Jerk 3-3-1-1-1-1-1 (This will also be a great opportunity for lots of you to try and establish a new One Rep Max) WOD “Wiggi” 5 Rounds 20 Wall Ball sit-ups 20 KB OR DB snatch *1 Rope Climb every 2 minutes Including the start at 0:00 JUST SWEAT 11:00 and 6:30 (mon,wed,fri)

Skill/Strength  5×5 strict shoulder press WOD 10-9-8-7-6-5-4-3-2-1 Power Cleans (135/95) 200 m Run  

Skill/Strength Clean and Jerk form and Technique WOD AMR 16 Minutes: 3,6,9,12,15,18,21 etc. Hand Release Pushups 3,3,3,6,6,6,9,9,9, etc. Clean and Jerks 115#/75# *Every 2 Minutes on the Minute starting at 0:00, 10 KB Swings 53#/35#

Row – 750 Meterspartner hold front rack position (215/145)then50 – BurpeesPartner holds weight overhead (135/95)then50 – ThrustersPartner holds at the bottom of a dip*Both partners must complete each round AKA do all the reps. so for instance if im working out with frannie. She must Row 750 and I must row 750, She must do

seven ways to jailbreak in 6 daysios jailbreakthese 10 hacks will make you jailbreak like a pro   500m time trial Row a 500 meter time trial, going for your personal best. Rest 3-5′ 5000m with rate changes every 1000m: 22-24-26-28-24 Row for a total of 5000 meters at a sustainable intensity, varying your stroke

top papers choicescollege paper writing servicetop ten ways to buy a used papers 3 Hang power clean on the minute every minute for 8 Mins WOD 5 Rounds: 12 Deadlifts 115#/77# 9 Hang Power Cleans 6 Shoulder to Overhead 200m Run