Partner WOD 3.0 Row 2k (Partner does DL hold 135/95lb) 100 Box jumps 24/20″ (Partner holds BB overhead 95lb/55lb) 100 Ring rows (Partner must do 10 shuttle touches before you switch) 100 Thrusters 75/35lb (Partner holds 6in) 800m run together
Make-up Day: If you missed a workout this week you may make it up today. You may also work on any GOATS as well. If you didn’t miss a day, you can do the following: Row 4x500m ALL OUT! —Rest 3 min between efforts
***The goal is to stay within 7 sec of each 500m Sprint
15 Min to Establish 1RM Clean n Jerk Conditioning: “Grace” – 30 Clean n Jerks for time 135/95lb
***WOD Notes: This is a (high power output) benchmark WOD that will be posted on the record board once it’s up. The best CrossFitters in the world can complete this Rx’d in a minute, so pick a weight where you can finish in under 8-10 minutes. —Midline: 4×25 AB Mat Sit-ups
****ANNOUNCEMENT – There will be an 8am & 9am class tomorrow for 4th of July.