WORKOUT

3 ROUNDS FOR TIME

20 Sumo DL High Pull (95/65)

20 Push Press

800m Run

Capacity Work

3 rounds

20 KB SDHP

20 DB Push Press

800m run or approximately 4:00 of running

FINISHER

"BEACH BODY ABS"

2 SETS

10 Slow Barbell Roll-Outs

Max Hollow Hold

Max Plank Hold

HOMEWORK

CONDITIONING

FOR QUALITY*

10:00 Slow Monostructural Work

10:00 Pre-hab or Mobility

*Athletes choice for both 10:00 parts. Can be performed before or after the WOD. No other additional work this week. August will begin focus for October Open.

CrossFit Journal: The Performance-Based Lifestyle Resource