Strength: 5 X 12 PJ   WOD: “Helen” from 7.2.16 For time (12 min cap) 3 rounds 400m run 21 KBS 53/35 12 pull ups

Strength: 5 X 2 FSQ   WOD: “Karen” from (8/18/15) 150 Wall balls (20/14)   Rest 5 min   10 rounds for time 10 Russian

Strength: 5 X 8 RDL   WOD: Isabel (SqSN) (10 min cap)   Rest 5 min   4 rounds for time (5 min after the

Strength: 5 X 5 Push Press   WOD: “Grace” from 7/13/16 (10 min cap) 30 PCL and J (135/95)   Rest 5 min 400 m

Strength: 2 BSQ OTM X 10 Should be 90-92% of 2RM   WOD: “Jackie” (From 10.15.15) (10 min cap) 1000 m row 50 Thrusters 30

WOD: “Annie” (From 11/5/15) DUs Sit ups   Rest 10 min   T2B: 10 HSPU: 10 Alternating OTM 10 Minutes    Mobilize your shoulders

WOD: 4 Rounds for time (18 min cap) 10 PSN 15 CTB Pull ups 20 Pistols (R/L = 2)   Rest 7 min   10

WOD: 4 Rounds for Time (20 min cap) 60 Double unders (120 singles) 40 Thrusters (45/35) 20 V-ups   Rest 10 min 800 m run

“Gwen” Clean & Jerk 15-12- and 9 reps (15 min cap) Touch and go at floor only. Even a re-grip off the floor is a