Come Support One World Athletes Saturday, July 21, 2018, at the Battle on the Bay Event in Alameda!! We have over 30 athletes competing in Alameda tomorrow, come cheer on your fellow athletes and also sign up to volunteer if you are interested! Address: 800 W Tower Ave, Alameda, California 94501 Skill Work: Pistols EMOM…

Gymnastics: Bar Muscle-ups EMOM 6 Minutes of 2 Chest To Bar Pull Ups plus 2 Bar Muscle Ups Weightlifting: Deadlift E2MOM 10 minutes of 4 Deadifts at 75% of your 1 rep max. Alternate with 1-2 Rope Climbs. Rx+ try to aim for 2 rope climbs on alternate minute! WOD: For time 400 m Run…

Skill Work: Double-Unders Use 5-6 minutes to work up to new unbroken Double Under PR Weightlifting: Bear Complex EMOM 10 Mins 1 Bear Complex at 50-65% of your PR. Here is an opportunity for more practice of this complex, we are going lighter here to work on the transitions of the complex especially the back…

Skill Work: Handstand Push-ups EMOM 7 mins: Straight Set of HSPU. Try to maintain this set for all 7 minutes Weightlifting: Back Squat E2MOM 10 Mins 1 Back Squat at 90% WOD: Fran (For Time) 21-15-9 Thrusters, 95# / 65# Pull-ups

Skill Work: Tabata Ring Dips Advanced Level: Muscle up into ring dip if you are able to! Weightlifting: Overhead Squat E2MOM 14 mins 1 Snatch Balance plus 4 Overhead Squat. Work at 80% of best OHS WOD: AMRAP 12 Mins 6 Lateral Burpees 9 Toes To Bar 12 Hang Power Snatch 75/55# **rx+ 115/85 36…

Core: Turkish Get Up EMOM 6 minutes of 3 Turkish Get Ups Weightlifting: Bear Complex E2MOM for 12 minutes of 1 Bear complex. A Bear Complex Movement consists of: Power Clean Front Squat Push Press Back Squat Second Push Press Start at 80% of your best bear complex, or 90% of your best push press…

Capacity: 500m Row For Time This is a 3 X 500 meter row. Your score is lowest of the three! Weightlifting: Deadlift E2MOM 12 mins 5 Deadlifts at 65% of your 1 rep max, alternate with 1 rope climb WOD: AMRAP in 10 Minutes 8 Toe to bar 100M Run 12 Push-ups