WOD

Frequency Fitness Mount Pleasant – CROSSFIT WORKOUT OF THE DAY A. Strength Superset Close Grip Bench Press 8-8-8-8-8 Snatch Grip Deadlift 5-5-5-5-5 F: CGDL/SGDL @ 2020 Tempo P/S: As Written B. In 15 Mins or Less 21/18 Cal Row 18 Bar Facing Burpees 15 Power Snatch 12 Bar Facing Burpees 9 Power Snatch 6 Bar Facing Burpees 3 Power Snatch F: 45/35 P: 95/65 S: 115/85 Frequency Fitness Mount Pleasant – METCON WORKOUT OF THE DAY "Battle Born" A. Bike Sprint B. Battle Ropes C. Wall Ball Shots D. Kettlebell Swings E. Bicycle Crunches F. Rotational Chops G. TRX Rows H. Rest *Groups of three athletes *60 seconds

Frequency Fitness Mount Pleasant – CROSSFIT WORKOUT OF THE DAY A. Skill L-Sit Max Effort F: Tuck Hold P/S: L-Sit Handstand Max Effort Hold F: Wall Facing P: Against Wall S: Freestanding B. “Constant Variance” In 30 Mins: Run 100m15 KB Swings, 53/3515 Box Jump, 24/20Row 150m15 AbMat Sit-Ups100’ Farmers Carry Rest :60, Restart On Next Station F: Box Step-Up P/S: As Written Frequency Fitness Mount Pleasant – METCON WORKOUT OF THE DAY "SOS" - 30 Min AMRAP 700m Row 35 KB SDLHP 25 Banded Pull-aparts 15 Flying Lunges *Adv - add weight to flying lunges *If rowers are unavailable, hold a plank until a spot opens up Finisher (3 minute clock) 30 V-ups 30

Frequency Fitness Mount Pleasant – CROSSFIT WORKOUT OF THE DAY A. Strength Back Squat Build to 3RM Then AMRAP at 3RM weight F: 6 Back Squat @ 30X1 P/S: Build to Tough 3RM 15min Clock B. “Diabolical” 50 Squat Cleans for Time 10 Double Under EMOM 13 Min Time Cap F: Front Squat, Single Unders P: 115/75 S: 155/105 Frequency Fitness Mount Pleasant – METCON WORKOUT OF THE DAY "Hate It or Love It" A. In 15 min or less… 50-40-30-20-10 reps for time of: Medicine-ball Cleans Push Press Wall-ball Shots B. In 15 min or less… 50-40-30-20-10 reps for time of: Plate G2O Box Step-ups *Rest 2 min in between Pt. A & Pt.

Frequency Fitness Mount Pleasant – CROSSFIT WORKOUT OF THE DAY A. Strength Strict Press Build to 3RM Then AMRAP at 3RM weight F: 6 Dual DB Seated Press @3010P/S: Build to Tough 3RM*12min Clock B. Battle Stations Two Sets for Max Reps :90 Assault Bike Cals :90 Ring Dips :90 Row Cals :90 Strict Pull-Ups :30 Rest Transition Between Each F: Ring Row + Push-Ups P: As Written S: Weighted PU/Dips, 25/10 Frequency Fitness Mount Pleasant – METCON WORKOUT OF THE DAY "Born To Run" A. 20 Minute AMRAP 200m Run 20 DB Hang Power Snatches 20 Double-unders | 40 Single-unders 20 Diamond Push-ups *Score rounds & reps B. For Time 30 Single-Leg Squats 800m Run 30 Single-Leg

Frequency Fitness Mount Pleasant – COMMUNITY WORKOUT OF THE DAY "Comfortably Numb" Every 6 Mins for 30 Mins: 20/15 Cal Row/Assault Bike 15 Single Arm KB Thrusters 15 V-Ups 50’ Bumper Plate Carry 10 Single Arm KB Squat Cleans 10 Burpees

Frequency Fitness Mount Pleasant – CROSSFIT WORKOUT OF THE DAY A. 25min AMRAP In Teams of 2: 50 cal Row 40 Single Arm Kettlebell Swing 30 Box Jump Overs 20 DB Man Makers 10 Devils Press One Partner Working at a Time F: Box Step Overs P: 24” S: 30” Frequency Fitness Mount Pleasant – METCON WORKOUT OF THE DAY "Truth Hurts" - For Time Cash in… 400m Medball Run 90 Medball Sit-ups 70 Zercher Jump Squats 50 DB Floor Press w/hips elevated 30 T2B / HKR 10 Man Makers Cash out… 400m Medball Run