Warm up
Trainer choice
Strength
Box Squat
4-4-4-4-4-4
WOD
8 Minute AMRAP
10 Burpees
7 Snatches 95/65
Rest 1 minute
8 Minute AMRAP
200 Meter run
10 Back Squats 95/65

Are you drinking enough water?  Do you know how much water you should be drinking?  Most Americans walk around in a dehydrated state.  Athletes are no different and are also dehydrated most of the day. Performance is directly affected by an athlete’s hydration level. Prior to exercise it is essential to enter into competition hydrated. During one hour of exercise, the body can lose more than a quart of water. The key to having a healthy body and having a successful athletic career begins with what you eat. Water must consumed before, and be replaced during and after exercise.   Read more here.

Please watch this great video on hydration from CrossFit Endurance -

Warm up
2 rounds
35 air squats
30 wall balls

WOD 15 minute cap
100 Thrusters
65/45
50   Double unders

Strength
10 Minutes Shoulder press
3 reps heavy
Pendlay Rows
10 Minutes
2-2-2-2-2-2-2

Skill work
Muscle up 5 consecutive without false grip
two rounds 5 consecutive pistols on each leg

Who’s the master?

***Attention Viking CrossFit members!  We need you all to click on LOG IN button (in the right hand column below on main page) and fill out a membership profile.  You will be receiving an email shortly that will give you the password to create an account for you.  We are moving to a new client account system and need everybody’s updated info, including phone number, email and account number you would like us to use for your electronic funds transfer.   The site is secure.  We will also be notifying you if your contract is up and if you want to renew it.  PLEASE do this within the next two days or we will need to call you for the information.  If you do not receive an email with the password, that means we do not have your current email address.  Please click on the LOG IN button and send us a request for the password.   THANK YOU EVERYONE!  ***

Warm up

500 meter row X2
30 second l-sit X3
20 strict pull-ups

Strength
Hang squat clean EMOM 7 minutes
7 reps first minute, 6 the second, 5 the third etc, 145/105

Crossfit games prep
10 muscle-ups working on consecutive reps
2 minute of max rep strict consecutive HSPU

Don’t forget to sign up for the Team Katrina Race!
More info here.