I hope some of you guys got to watch the CrossFit Games this weekend.  It is absolutely unreal to see the capacity and strength these men and women have.  One of the things I have always loved about our sport is that we all get a chance to compare ourselves in some way to these elite athletes.  Although I stopped comparing myself when I saw 30 MU completed in 1:45.  I hope it lit a fire under some of you to come in and get after it this week.  The goal for this WOD is 1+ rounds have fun!

A) 3 min row/assault

Every :20 sec for 3 min

Inch Worms

Wallfacing Handstand Hold

Ring Rows

1 Min Jog

B) 2 Rounds-Running Clock

30 Sec Hollow Rocks

30 Sec Sit-ups

30 sec Plank

C) Every 1:30 x 10 Sets (rotate)

1st-3 Deadlift (1 sec pause on ground between reps

2nd-3 Touch N Go Push Press


12 Min EMOM

1st-10 Kettlebell Deadlift (one in each hand)

2nd- 30 Sec Double Unders

3rd-35 Sec Assault @85%

D) “The Payday”

10 Min AMRAP

21 Thrusters then 21 Pull-ups 95/65(fitness use DB)

15 Burpee’s to 6″

15 Thrusters  then 15 Pull-ups 95/65

15 Burpee’s to 6″

9 Thrusters then 9 Pull-ups 95/65

15 Burpee’s to 6″