Strength:
Find a new 1RM for a DeadLift
Set 1: 50% 1-RM x 1rep
Set 2: 75% 1-RM x 1rep
Set 3: 85% 1-RM x 1 rep
Set 4: 90-95% 1-RM x 1 rep
Set 5: Attempt previous 1-RM
Set 6: Exceed previous 1-RM

Skill:
Handstand Push Up

Workout Of the Day:
“Diane”
21-15-9
Deadlift *(225/155)
HSPU

*These are the heaviest weight we want you to use for this particular WOD. If the weight is to heavy for your skill level, lower the load! Train smart to train tomorrow!

Strength:
Back Squat 5-5-5+
(65-75-85%)
*ADD 10lbs to 1RM

Workout Of the Day:
“Cow.. aka half Bull”
2 rounds for time
100 Double Unders
25 OHS (135/95) (115/75)
25 Pull ups
Run 800 meters

Miranda Oldroyd
CrossFit HQ Staff

Strength:
Bench Press 5-5-5+
(65/75/85%)
*Add 10 lbs to your 1RM to find percentages.

Workout Of the Day:
“Chipper”
400m Farmers walk (40/30)
12 Ring Dips
24 Alternating pistols
48 Renegade Rows (Left and Right is one rep)
24 Alternating pistols
12 Ring Dips
400m Farmers walk (40/30)

Strength:
Clean 5-5-5+
Add 10lbs to your 1RM to find percentages
(65/75/85%)

Workout Of the Day:
As many rounds as possible in 15 minutes of,
5 Pull ups
10 Med ball cleans (as heavy as possible)
15 Burpees

Happy Birthday to our very own Heather Fleetwood!!! 

Strength:
Clean 5-5-5+
(Use 90% of 1rm to find percentages below)
*65%-*75%-*85%
or…
If you dont know your 1RM for a clean, spend 10-15min. to find it!

Workout Of the Day:
“Fleetwood”

Max rounds in 20 minutes
5 Burpees
10 Hang power clean (75/55)
15 Sit-ups
20 Squats

Finisher:  To put it bluntly, spend 10 min. on something you suck at! i.e. muscle ups, kipping pull ups, double unders etc.