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Molon Labe CrossFit

REGULAR WODS 7:30am or 8:30 am (Teams of 2) 3 Rounds for time of: -50 Double unders each -4 Thrusters each @50% BW -10 Pull-ups each -20 Calorie AirDyne each -15 Deadlifts each @50% BW *25 Minute time cap

Molon Labe CrossFit

Speed/Strength: Deadlifts with bands Warm up then: -2@30% -2@ 40% -2@ 50% Then: -5 rounds of 1 rep @ 60% Watch the video for set-up. 5 Rounds for time of: -1 Rope ascent @15’ -5 Slamball burpees @30/20 -5 Wallball shots @20/14

Molon Labe CrossFit

Strength: EMOM 8 minutes -2 Snatches into 1 OHS WOD For time: 21-15-9 of: -Calorie Row (RX+ AirDyne) -Squat cleans @95/65 -Pull-ups (RX+ C2B) -8 Count body builders RX+ Last round of 9 reps complete bar muscle-ups in place of the chest to bar pull-ups

Gym – CrossFit

Team WODS – 2 man teams 20 Rounds for time of: -10 Wall-ball shots @20/14 -6 Cleans @135/95 -10 Pull-ups *Split up work as needed. Both athletes can work at the same time.

CrossFit Ohio

Strength: Front squat -3 Front squats every 2 minutes for 12 minutes (6 rounds) (work up to a heavy triple) 5 Rounds for time of: -5 Handstand push-ups -10 Squat cleans @155/115 Afterburner: 4 x 400 meter sprints *rest 2/3 minutes between rounds

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