SUMO WRESTLERS

PERSONAL
WOD
5RDS
- 5 Sumo Dead-lift @ 290lbs
- 12 Unbroken* DB Swings @ 70lbs

10min Max Time
* If DB Swings are broken up 7 burpee penalty at end of workout

TOTAL TIME: 4:46, no penalty

CROSSFIT CORTLAND

WOD
5RDS
- 5 Sumo Dead-lift @ weights varied depending on experience
- 12 Unbroken* DB Swings @ weights varied depending on experience

10min Max Time
* If DB Swings are broken up 7 burpee penalty at end of workout

BEAR CRAWLS

PERSONAL
SKILL
Muscle-up work 15minutes
Max Effort OHS - 2RM = 205lbs

WOD
9, 6,3reps
Squat Snatch @ 115lbs
Ring dips


CROSSFIT CORTLAND
Skill - Hollow Position
WOD
5RDS
- 10 Burpees
- Bear Crawls 20m
- 10 Jump Squats
- Alt Lunges 20m

Crossfit Cortland

Personal
DAY OFF

Crossfit  Cortland 
WOD - "Modified Cindy"
10 AMRAP
- 5 Pull - ups
- 10 Push-ups
- 15 Air Squats

NEW PR

Today's WOD
Strength: Max Effort Front Squat
- 275 x 1 (PR)
-285 x Failed

Work Capacity
15, 12, 9, 6
Front Squat @ 95lbs
HSPU

WOD #1 The restart

WOD #1

Strength - 3RM of Hang Clean Pull - 330lbs

WORK CAPACITY
18min AMRAP
- 7 OHS @ 95lbs
- 9 Pull-ups
- 21 Double-Unders

Completed: 15