“Someone’s sitting in the shade today because someone planted a tree a long time ago.” – Warren Buffet
WARMUP
10 min AMRAP
1 min cardio
3 Burpees
10 Air Squats
5 Push-up to Down Dog
10 Ring Rows
5 Sit UPS
STRENGTH – deload
Bench Press
3×12 @ 40-50%
Bent DB Rows
3×12
WOD
Tabata (20 sec work, 10 sec break – 4 Min/8 Rounds)
**Do NOT drop the DBs!! The cast iron DBs and KBs damage the floors. There is a big chunk of the concrete missing under the rubber in front of the rig. You all tough people- I know you can control them down to the mat 😊
DB Snatch 50/35 35/25 (no rules on alternating)
Air Squats
Push Ups
Sit-ups
*1 min rest between movements*
**4 scores. Score is the LOWEST reps completed in any round. Do in an order, but you must do all 8 rounds (4 min) before moving to the next movement.
OPTIONAL POST WOD
5×3
MU (Ring or Bar)
Strict Toes to Bar
CrossFit Reserve 