pics courtesy of the CrossFit Games.  Congrats to Matt Fraser, Katrin Davidsdottir, and CrossFit Mayhem Freedom on their wins at the CrossFit Games.  Training for the 2017 Games begins now!

S/S/S:

Front Squat w/ 3 Sec Pause

5X5

Compare to 20June

Retest week!  Check your logs and see if you can up the weight used at the start of the cycle

WOD:

“Gymnasty”

5 RFT of:

5 Bar Muscle Ups

10 Box jump overs 30/24

15 Toe2Bar

25yd bear crawl

Scaling Options:

MU – Burpee to Kipping Pull Up

BJOs – 24/20

T2B = K2E or knees above waist

X-tra:

False grip pull ups (strict) 3 x 5

video courtesy of Gymnastic WOD

Heel cord mash – 2 min per