800 M Run, 21 D.B. Burpee thruster, 21 K.T.E., 400 M Run, 21 K.T.E. 21 D.B. Burpee thruster, 800 M Run

Dead Lift 5 5 5 5 5

*focus on negative portion 3 -1 -1 

*rest 90Sec Between Sets

*Coach's choice skill

Murph 2012

3 Rounds Of 500M Row, 40 SIt Ups, 30 Med Ball Squat Clean, 20 Pulls Ups, 10 H.S.P.U.

20/14

C.2.B.

Hang Squat Clean 3 3 3 3 3

5 Rounds Of 1Min.Burpee,1Min. D. Under,1Min K.B.S. 1Min. Rest

*this wod will be 1min. in each station, with a min. rest after all movements

W.o.d. courtesy Of CrossFit Central

6 Rounds Of 50 Air Squats, 25 Ring Dips

21-15-9 K.B.S., Box Jump

* K.B 70/52

*25/20

Front Squat 3 3 3 Rest Then 3 Rounds Of 400M Run, 12 Front Squats, 12 Double Unders

135/95

Power Clean 3 3 3 3 3

10 Rounds Of 250M Row, 15 Burpees

Chris S, With a great workout face !!!

"Fran" 21-15-9 Thruster, and Pull Ups

95/65

DEAD LIFT 5 5 5 5 5

"Have ya seen this?"

Run 800M Then 3 Rounds Of 10 H.s.p.u., 20 Pull Ups,30 Box Jumps, 1000M Row

*20"/C2B