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CrossFit State College- Saturday August 19

WOD: Strict Press & Front Squat 1x12 @ 55% 2x10 @ 65% 2x8 @ 75% For Time: "Mr. Halfies" 5 Rounds 5 HSPU 6 Power clean (175/115) 7 TTB 8 KBS (24/16) 9 WB (20/14) 20 DU *25 Min Cap Cashout: Scorpion stretch 1min/leg

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CrossFit State College- Friday August 18

Strength: Back Squat 3x5 @ 70% 2x3 @ 75% 3x1+ @85% WOD: Death By Thrusters (95/65) Start on Rower, every minute complete number of thursters until no longer able to maintain. Cashout: 3x ME paralette holds/l-sits on bar 3x45s plank   CrossFit Lite WOD: AMRAP 45 800 m run 10 DL @ 50-70% 800 m run 50 situps

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CrossFit State College- Thursday August 17

Strength: None WOD: For Time 10-9-8-7-6-5-4-3-2-1 STO (115/75) Box jumps (24/20) CTB rest 5 min then Durante core 3-5 rounds 10 hollow body rocks 10 v-ups 10 tuck ups 10 sec hollow hold rest 1 min between sets   CrossFit Lite Strength: Pull/Press 5 rds, not for time 5 bench press ā€“ building as able 15 DB laying chest flys WOD: EMOM 20 Men ā€“ 10/8 burpees Women ā€“ 8/6 burpees

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