WOD

SKILL: Core Complex – 10 min AMRAP WOD: 2 Rounds 200m Run Rest 1:00 400m Run Rest 1:30 800m Run Rest 3:00

LIFT: Deadlift – 1 RM WOD: 30 Burpee Box Jump Overs @ 24/20 15 T2B 30 Thrusters @ 95/65 15 T2B 30 Burpee Box Jump...

LIFT: Bench Press – 1 RM WOD: 4 Rounds 20 Alt. DB Snatch – HAP 100m Sprint -10 min Cap-

SKILL: Agility Ladder drills WOD: 7 Rounds 30 sec AMRAP Pull ups 30 sec Rest 30 sec AMRAP Push ups 30 sec Rest

LIFT: Back Squat – 1 RM WOD: 3 Rounds 400m Run 15 Ring Rows

LIFT: Power Snatch – 1 RM WOD: 30 OH Walk. Lunges @ 45/25 30 K2E 30 Sit ups 30 Cal Row 30 Sit ups 30...

SKILL: 3 x Max Effort Toes to Bar WOD: “Kelly” 5 Rounds 400m Run 30 Box Jump @ 24/20 30 Wall ball @ 20/14

LIFT: OH Squat – 3 RM WOD: 10 Power Cleans @ 135/95 50 Air squat 10 Front Squat 50 Air squat 10 Shoulder to OH...

LIFT: Jerk – 1 RM WOD: 21-15-9 Push Press @ 95/65 Calories on Assault Bike

SKILL: Tire Flip WOD: 5 Rounds 300m Row / 250m Row (M/W) 10 HSPU (sub 3 Wall walk) 5 Tire Flips @ 600/450