Partner WOD 20 min AMRAP 2 Wall walks 10 Box jumps (30/24) 10 Pull ups *Row - max meters P1 does one round of the triplet while P2 rows. Switch, and P2 does a round [...]

Strength Bench press 10-10-10 Workout 8 RFT 7 Burpees 6 DB Snatch 5 DB Thruster *Alternate arms each round. *4 rounds/arm Rx - 1-50/35 DB **Starting the day and the week off with high-rep bench [...]

REST DAY! Get outside and do something fun. Or do some yoga. Do some mobility work. Or just relax! See you tomorrow!

Workout “Heather” 3 RFT 550m row 15 Deadlift (225/155) 21 Dips * In an August 11, 2005 post in the CrossFit forum addressed to “Dave” (presumably Dave Castro @thedavecastro, future director of the CrossFit Games) [...]

Skill Work Pistol Practice EMOM x 12 1 - Ankle Mobility 2 - Balance/Front scale 3 - Pistols/1 leg push Workout 12 min AMRAP 2 Pistols (1/1) 2 V-ups 4 Pistols (2/2) 4 V-ups 6 [...]

Strength 1 Hang power snatch Heavy 3 Strength 2 Dumbbell Overhead squat 5 x 3/arm Super set Turkish Get-up Skill work **Double strength and skill day. Working on some snatches from above the knees, as [...]