LIFT: Back Squat – 3 x 5 WOD: 10 Rounds 20 Double under’s 10 Wall Ball @ 24/20 1 Rope climb
WOD
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LIFT: Snatch – 7 x 1 WOD: EMOM x 16 A) 100m Row B) 10 single leg Deadlift – HAP
SKILL: Max Height Box Jump WOD: “Diane” 21-15-9 Deadlift @ 225/155 HSPU
LIFT: OH Squat – 5 x 2 WOD: Friday the 13th Crap Shoot AMRAP in 13 2- 50 Double unders 3 – 10 Goblet squats... Read More
LIFT: Clean & Jerk – 7 x 1 WOD: Same Sex Partners complete 100 / 80 calorie Row (M/F) 80 DB or KB Thrusters 60... Read More
SKILL: Core Complex – 10x WOD: 50 pull ups then 12-1 Heavy Kb Swings and 1-12 dips (rings if you got ’em) then 50 pull... Read More
LIFT: Front Squat – 5 x 2 WOD: 10 Rounds 2 Stone to shoulder 200m Run
LIFT: Press – 5 x 3 WOD: 12 min AMRAP 6 T2B 12 sit ups 24 double under’s