Strength 15 mins to establish Heaviest 20m farmers walk WOD 1 AMRAP in 12 mins 20 x Plate GTOH 15 x Burpees 10 x Air Squats WOD 2 5 x 50m Sprints for time * record your fastest 50m time

TEAM WOD 100m Sprint Relay YGIG - ALL Athletes complete their sprint before moving on: 400m Team Run 30 x Deadlifts 80kg 25 x Deadlifts 100kg 20 x Deadlifts 120kg 15 x Deadlifts 140kg 12 x Deadlifts 120kg 10 x Deadlifts 140kg 8 x Deadlifts 160kg 6 x Deadlifts 180kg 200 x Wall Balls 4k Row Standards 1. You Go I go on ALL movements expcept Team Run - All athletes to completed the 400m run together. Deadlifts cannot commence until everyone completes 400m 2. No athlete to move on

Tekkers Snatch Variants Strength Squat Snatch 3 x 8 WOD - Partners FOR TIME Partner 1 - Run 1mile Partner 2 Complete: 4 x Rounds 8 x Hang Snatch 40/30kg 8 x Burpee Pullups Swap over when both athletes completed

Skill Practise L-Sit 5 x Maximum Hold Practise L-Pullup 5 x As many upbroken reps WOD - In partners - YGIG AMRAP in 8 mins 20 x Boxovers 24/20" 20 x KB Swings 24/16kg AMRAP in 8 mins 20 x Wall Balls 9/5kg 20 x Situps REST 1 min between each AMRAP then AMRAP in 2 mins Double unders

Skill SAQ ladder drills FITNESS WOD - 6 min CLOCK 400m Run Then AMRAP 3 x Wall Walks 7 x Pullups *REST 2 mins - Repeat total 3 Rounds PERFORMANCE WOD 6 min Clock 400m Run Then AMRAP 3 x 6" deficit HSPU 7 x Chest to Bar Pullups ** If you have weighted vest wear it *REST 2 mins - Repeat total 3 Rounds Skill

Strength Thrusters 3-3-3-2-2-1-1 WOD - AMRAP 10 mins 5 x Thrusters 70/50kg 10 x Toes to bar

Chipper WOD 10 x Muscle Ups (bar or ring) 10 x Pistols 20 x HSPU 20 x Chest to bar Pullups 30 x Burpees 30 x Down ups 40 x Squats 40 x Lunges 50 x Double Unders 50 x Situps 800m Run

Team WOD for Time 400m Sandbag carry 100 x Overbag Burpees 100 x Sandbag squats 3k Row 100 x Overbag Burpees 100 x Sandbag squats 400m Sandbag carry ** share reps and row/run in any way you prefer in your team

Warmup Shoulder and Hip Mobilility Skill Squat Snatch WOD - 'Gegs' 100 x Snatches 60/40kg for time ** 'Gegs' in memory of Geraint Morris of CrossFit Chorley who sadly passed away at 39 years old on 1/4/16 - friend of Jon and Jen One year ago - Gegs set a challenge of completing 100 snatches for time at CrossFit Deltafox. So we will take on the challenge tonight in memory of our friend. RIP Gegs

Warmup Coaches Choice Strength - For time Working in Teams of 2 or 3 (Using 3 bars) 10,9,8,7,6,5,4,3,2,1 Reps of: Floor Press 60/40kg Front Squat 60/40kg Deadlift 120/80kg