WOD

STRENGTH: 10 min EMOM Snatch Pull + Squat Snatch @ 80% WOD: Partner’s – 3 Rounds 50 Pull ups 100 DB Snatch 200 DU’s

STRENGTH: OH Squat 5 x 2 WOD: Death by 10m Shuttle sprints min 1 – 10m sprint min 2 – 20m sprint min 3 –...

SKILL: Agility Ladder WOD: Run 1600m 40 push ups 40 sit ups Run 800m 30 push ups 30 sit ups Run 400m 20 push ups...

STRENGTH: Clean & Jerk 5 x 1 @ 80% WOD: 10-20-30 Wall Ball @ 20/14 Calorie Row

STRENGTH: Front Squat 5 x 2 @ 75% WOD: 5 Rounds 20 Double under’s 10 KB Swing @ 32/24 5 Box Jump Over @ 24/20

SKILL: Burgener warm up WOD: AMRAP in 18 3 Power Snatch @ 115/85 2 Rounds of Cindy 1 Rope Climb

STRENGTH: Bench Press 3 x 5 WOD: Tabata Row for Calories Rest 1 min Tabata Ring Rows Rest 1 min Tabata Arch Hold

STRENGTH: Back Squat 3 x 5 WOD: 75 Thrusters for time @ 115/75

SKILL: 400m Run for Time WOD: “DT” 5 Rounds 12 Deadlift @ 155/105 9 Hang Power Clean 6 Push Jerk

STRENGTH: Deadlift 5 x 5 WOD: 2 Rounds 15/10 Cal Assault Bike 10 DB Snatch – R 15/10 Cal Row 10 DB Snatch – L