Banded deadlift 10x1 (60% on bar, 40% in bands) Then 5x5 barbell good mornings (30-35% 1RM DL)  

Complete 5 rounds for time of: 15 hang power snatch (115/75#) 15 pistols Community Notes: It's day three of our ICA birthday bash... Happy birthday to Marissa!  

“FIGHT GONE BAD” Complete 3 rounds of: Wall ball (20/14# to 10/9′) Sumo deadlift high pull (75/55#) Box jump (20/16″) Push Press (75/55#) Row (for calories) WOD Notes:  You will spend 1 minute at each…

5 x 400m run WOD Notes:  Rest approximately 2 minutes between efforts.  Compare to 121107.

Power clean 2-2-2-2-2-2 Then Complete 30 power cleans at 70% of your 2 rep max.  At the start of each minute, complete 10 double unders.

Rack Jerk 1-1-1-1-1-1-1  Then Dumbell shoulder press 5-5-5-5-5 WOD Notes: The rack jerk is a variation on the split jerk (a shoulder-to-overhead movement) where the barbell starts on your back. Most athletes will be able…

Complete for time: 10-9-8-7-6-5-4-3-2-1 reps of Chest-to-bar pull ups Goblet squats (53/35#) Abmat sit ups WOD Notes: There's a good chance of C2B pull ups in this week's Open WOD, so here's your chance to…

Run a 10k WOD Notes: Today's WOD is a CrossFit main page favorite. You'll run 12 loops of our 800m course and cap it off with a 400m. Compare to our 5k run on 121013.…

Banded box back squat 12x2 Then  400m sprint WOD Notes: Compare banded squats to 130222.  

Complete 10 rounds for time of: 10 thrusters (65/45#) 3 handstand push ups Notes: Open WOD 13.4 will be released tonight at 8pm! Any predictions??