WODs 6.19.17 - 6.23.17 - Team Championship Event 4 - Courageous T shirt are finally finished

I had a blast traveling and visiting boxes in Massachusetts and Rhode Island last week. Over 50 in total.   You always learn a bunch when you go to other places. Im excited to make our gym a better place by applying new things. I saw lots of great community. Crossfit is an opportunity to show someone something more than exercise. Its a well rounded pathway to better health. Bring your friends to J19.  We will not baby them but we will love them.

Monday 

Build up to a heavy deadlift (When you form breaks down stop)

4 Rounds 

6 Deadlift @ 80% of Heavy

6 Strict HSPU or heavy strict press from rack

50 Double Unders

Tuesday

9 Min AMRAP

9 Thrusters 95/65

9 T2B

9 Box Jumps

Rest 5 Mins

9 Min AMRAP

9 KB Swings 70/53

9 Burpees

100 Meter Run

Wednesday

Work up to a heavy snatch - If you miss a lift two times you are done - This can be squat or power

Then

3 Min AMRAP

3 Snatches 70 % Heavy

Row 150 Meters

3 MIns

3 Snatches 80% Heavy

Row 150 Meters

3 Mins

3 Snatches 90 %

Row 150

Thursday - Team Championship event 4. 

Team Chipper split any way 15 Min AMRAP

20 Deadlift 225/135

20 Front Squats @ 135/95

20 Wall Climbs/wall walks - Standard will be a tape 18" off the wall that hands must pass behind

Score will be total reps

Friday

Death by sit ups and Russian twist. 

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