Rest Day

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Read "How Jennifer Moser Beat Death With Fitness" from the CrossFit Journal

15-12-9-6-3 reps: 
Deficit push-ups

20-minute AMRAP: 
30-calorie bike
30 toes-to-bars
30 burpee box jumps (24/20 in.)
30 GHD sit-ups
30 kettlebell swings (70/53 lb.)

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Barbell Club Update: The Barbell Club has been pushed back and will start on Saturday, August 19. If you have any questions, contact Leah or Cary for more info!

4 rounds:
30-seconds of wall-ball shots
30-second rest

5 rounds for load and difficulty: 
7 deadlifts
7 parallette handstand push-ups
Rest as needed

4 rounds:
30-second handstand hold
30 seconds rest

3 rounds for time: 
3 legless rope climbs
800-meter run

Rest Day

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In teams of 2:
2-minute AMRAP: 
Sit-up ball throws (20/14 lb.)
--
Then, for time: 
100 thrusters (115/75 lb.)
100 hip extensions with med ball (20/14 lb.)
100 toes-to-bars
--
2-minute AMRAP: 
Push-ups

For time: 
150 double-unders
--
Then, 5 rounds: 
10 chest-to-bar pull-ups
10 handstand push-ups
--
150 double-unders
 

Power snatch
1-1-1

Every minute for 20 minutes: 
1 power snatch

Rest Day

____________

Watch "Behind the Scenes: '17 California Regional" from the CrossFit Journal

90-second ring push-up hold
40 dumbbell step-ups (45/25 lb.)
30 wall-ball shots (20/14 lb.)
20 box around the worlds

1-minute parallette L-sit hold
30 dumbbell step-ups
20 wall-ball shots
10 box around the worlds

30-second ring push-up hold
20 dumbbell step-ups
10 wall-ball shots
5 box around the worlds