GCCF

Strengt: 3×10 Deadlift

WOD: 20 Pullups
5 Burpees
15 Pullups
5 Burpees
10 Pullups
5 Burpees
5 Pullups
5 Burpees
5 OHS
5 Burpees
10 OHS
5 Burpees
15 OHS
5 Burpees
20 OHS

Stretch/Foam Roll

Strength/Skill: 5×3 Clean

WOD: Tabata Jump Rope
Tabata Slam Ball
Tabata KB Swing
Tabata Choice

Stretch/Foam Roll

Strength: 3×10 Press

WOD: 4 Rounds
12 Pushups (Hands-Off)
16 DB Racked Lunge
20 Situps

Post WOD: 400m Run

Strength/Foam Roll

Strength: 3×10 Back Squat

WOD: AMRAP 12 mins.
5 Ring Rows
10 DB Rows (L/R)
15 V-ups

Stretch/Foam Roll

WOD: Fight Gone Bad
3 Rounds
1 min each exercise
1 min rest between rounds
Add total reps for score
Wall Ball
SDHP
Box Jump
Push Press
Row (calorlies)

Stretch/Foam Roll

Strength/Skill: 7×1 Snatch

WOD: 21-15-9
Thrusters
Burpees

Strength/Foam Roll

Strength: 3×12 Press

WOD: 3 Rounds
AMRAP 4 mins
1:30 rest between rounds
5 Knees to Elbows
10 Hang Power Clean

Stretch/Foam Roll

Strength: 3×12 Front Squat

WOD: 5 Dips
10 Box Jump
Building Lap or 20 Double Unders
10 Dips
15 Box Jumps
200m Run or 30 Double Unders
15 Dips
20 Box Jumps
400m Run or 40 Double Unders
20 Dips
25 Box Jumps
800m Run or 50 Double Unders

Stretch/Foam Roll

WOD: Mary
AMRAP 20 mins.
5 HSPU
10 Pistols (1 Leg Squat)
15 Pullups

Stretch/Foam Roll

Strength: 3×12 Deadlift

Skill: Single Arm Overhead Squat/ DB Snatch

WOD: 100 Lunges (in support of – http://www.facebook.com/100Repsfor100Days?sk=wall#!/100Repsfor100Days?sk=app_106878476015645)
3 Rounds
20 Leg Lifts
20 DB Snatch
400m Run

Stretch/Foam Roll