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Wednesday

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Occoquan Bay Performance - OBP Endurance ClubWeightliftingPush Press (4x5)AccessoryTurkish Get Up 3x2 ea. sideConditioningMetcon (Time)5 rounds,for time of: 10x Thrusters 15x Russian Kettlebell Swing 20x Double UnderMobility4-way ShoulderWarm-up100 SU 3x 10/side Single Leg RDL w/ Bodyweight 10x Kip Swings 10x Passthrough Around the World

Monday

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Occoquan Bay Performance - OBP Endurance ClubWeightliftingBack Squat Box Squat (4x5)AccessoryWall Sit - Accumulate 2:30ConditioningMetcon (AMRAP - Rounds and Reps)AMRAP in 11: 5 Pull Up 7 Dip 21 DUMobilityWall Sit Hip Opening Ankle,calf, achilles wall stretchWarm-upx3 10 KBS 10 Squats 10 GM 10 Push up

Thursday

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Occoquan Bay Performance - CrossFitDynamic Effort Lower Back Squat (10x2 @ 70%)AccessoryPower Building: Hip Extension - 4x12 Sumo Deadlift - 4x5 Box Jump + 3 Sec Pause in Dip - 4x5 Air Squat - 4x25ConditioningMetcon (Time)Optional: 4 Rounds: 15 DB Hang Cleans 15 DB Thrusters 5 Box Up/OverFinisher + CoreLeg…

17.4

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Occoquan Bay Performance - CrossFitCrossFit Games Open 16.4 and 17.4 (AMRAP - Reps)13-Minute AMRAP: 55 Deadlifts, 225# / 155# 55 Wall-Ball Shots, 20# / 14# 55 Calorie Row 55 Handstand Push-upsCrossFit Games Open 16.4 and 17.4 Scaled (AMRAP - Reps)13-Minute AMRAP: 55 Deadlifts, 135# / 95# 55 Wall-Ball Shots, 20#…

Tuesday

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Occoquan Bay Performance - CrossFitDynamic Effort UpperBench Press (9x3 @ 65%)AccessoryPower Building: BB Bent Over Row - 4x10 DB Arnold Press - 4x10 + Max Handstand Hold DB Wide Grip Strict Pull Up - 4x10 Front Delt Raise - 4x10ea.ConditioningMetcon (Time)Optional: 100 Calorie Bike 50 Burpee 100 Calorie RowFinisher +…