James and Coach Mike right in the thick of it at the 2017 CrossFit Games
WARM UP:
400 M. Run or Row
2 Rounds
10 Lunges w/ Pass Through 
10 Good Mornings 
10 Front Squats 
10 Clean Extensions 
10 Clean Pulls
5 Push Press + 5 Push Jerk 
Then:
Mobility 
WIN
SKILL:
3 Rounds (At a Walking Pace)
8e Landmine Presses
8e Meadows Row
8 Weighted Hip Thrusts
LIFT:
Dead Lift
8 x 1
*Work to 90%
 WOD:
“CRAZY 8’S”
3 Rounds
8 Dead Lift (185/125) (165/115) (135/95)
8 Hang Cleans 
8 S2O 
FIT
SKILL:
3 Rounds (At a Walking Pace)
8e Landmine Presses
8e Meadows Row
8 Weighted Hip Thrusts
LIFT:
Dead Lift 
Work to 70%
3 x 3 @ 70%
WOD:
3 Rounds
8 Dead Lift (135/95) (115/75) (95/65)
8 Bar Facing Burpees
8 Sit Ups
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