Warm-up: 1 minute of singles, 1 minute of Squats, 1 minute of singles, 1 minute of push-ups, 1 minute of singles, 1 minute of RX pull-ups or flexed arm/Deadhang. No need for bands.
Strength: Choose your own Strength or make up for a Strength you misused this week. So 3×5 with a partner, your choice.
WOD: Choose your own Benchmark….20 minute Cap…
Fran 21-15-9 Thrusters and Pull-ups 95/65
Karen (like anyone will pick this one) 150 Wallballs for time 20/14
Me Grimlock 150 Kettlebell Swings for time 70/53
Lizzie 12, 9, 6, 3 Powercleans and Ring Dips 185/130
Amanda 9, 7, 5 Squat Snatches and Muscle Ups 135/95
Isabel 30 Snatches for time 135/95
Jackie 1000m Row, 50 Thrusters 45#, 30 Pull-up
Helen 3 rounds for time of 21 KB Swings, 12 Pull-ups, 400m Run 53/35
Advanced WOD: Complete a Two a Day after the Strength. Set up for two WODs after the Strength and complete BOTH under the 20 minute Cap.