"LIZZIE"

12-9-6-3 reps for time:
- Power Clean (185/135#)
- Ring Dips

TEAM METCON

1. WARM UP
- Foam Roll/T-Ball
- Run 400m

2. WOD - TEAM METCON

With a 3-person team perform 2 rounds for time of:

200m Run
100 Wall Ball
200m Run
100 Box Jump
200m Run
100 Situp

All runs must be performed by all members. The next exercise may begin when the last member finshes the run. All other exercises are cumulative total, 1 member working at a time.

Post box height(s), medicine ball load(s), and times to comments.

AUGUST PAINSTORM

ELITE

5 rounds for time of:
- Row 500m
- 100 feet walking lunges with 1/2 body weight
- Run 400m
- 100 feet traveling burpees

SCALED
3 rounds for time of:
- Row 500m
- 100 feet walking lunges with 45#
- Run 400m
- 100 feet traveling burpees

The August Painstorm, courtesy of CrossFit Northeast England.

SWIM

1. WARM UP
- Tread 5 min
- 200m Breastroke
2. WOD
6 rounds for time:
- 100m freestyle
- Rest 2 min

METCON

3 rounds for time:
- Plate Run (45/25#)
- Hang Squat Clean (95/65#), 5 reps
- Renegade Row, 10 reps per side
- Slamball, 15 reps (20/16#)

"DIANE"

21-15-9 reps for time:
- Deadlift (225/185#)
- HSPU

AMRAP 20 MIN

- Row 2K
Then, with remaining time AMRAP:
- 5 Pullups
- 10 Hand Release Pushups
- 15 Squats

AMIE TRAHAN'S B-DAY WOD

1. WARM UP
A. Mobility

- Foam Roll: IT-Band
- Band: Samson w/ Internal Rotation
- Rings: Hamstrings & Lats

B. Dynamic Warm Up
- Run 800m

C. Burgener Warm Up

2. BUY IN
A. POSE Run Drills
- POSE
- Pony
- Foot Pulls
- Change of Support
- Foot Tapping
- Wall Lean
- Front Lunge

B. 10 sets of 5 Strict Bar Pullups
Form is hollow, tight, toes pointed, with active lat active
- Over grip
- Under Grip
- Mixed Grip
- Opposite Mixed Grip
- Over grip
- Under Grip
- Mixed Grip
- Opposite Mixed Grip
- Over grip
- Under Grip

3. WOD
21-15-9 reps for time:
- KB Swings (70/53#)
- Thrusters (95/65#)

4. CASH OUT
A. Hollow Rock, 100 reps AFAP with form

B. Tabata (20:10x8)
- Sledgehammers
- Rest 2 intervals
- Burpees
- Rest 2 intervals
- Sledgehammers