WOD

CrossFit Happy Valley, CrossFit Tigard PAW – CrossFit

Warm-up

PVC and Overview

**Grab a light-moderate KB**

AMRAP x 8

5/5 Single Arm Front Rack Squats

3/3 Single Arm Shoulder Press

5/5 Single Leg RDL

10 Scorpions

200m Run

Strength

10:00 to Establish Deadlift 5RM

-rest 5:00-

10:00 to Establish Thruster 3RM

Deadlift

Thruster

Metcon

Metcon (Time)

Partner Finisher

2 ROUNDS FOR TIME

200m Run

30 Air Squats

30 Up-Downs

*P1 completes a FULL ROUND while P2 rests. EACH partner completes 2 full rounds.

Supplementals (Extra Credit)

Bias Work …

CONDITIONING

10 Sets (85%)

12/10 Cal Row

8 WB (20/14)

6 DB Snatches (75/50)

-Rest 1:00 b/t-

STRENGTH

EVERY 1:30 x 10 SETS

5 Squat Snatches @ 60%