SKILL: Seated Sled Pull for load WOD: 21-18-15-12-9-6-3 push press @ 95/65 KB Swings @ 24/16 kg double under’s
WOD
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LIFT: Power Snatch – 1 RM WOD: 4 Rounds 10 Renegade Rows (w/push up) @ 45/35 DB 10 Russian Step ups per leg
WOD: Fight Gone Bad 3 Rounds, rotating each minute Wall ball @ 20/14 SDLHP @ 75/55 Box Jump @ 24/20 Push press @ 75/55 Row... Read More
LIFT: Power Clean – 1 RM WOD: Partners complete 5 Rounds each A) 200m Row B) plank hold
LIFT: Power Snatch – 3 RM WOD: 8 Rounds 10 Burpees 20 walking lunges w/DB @ 45/30 30 Double under’s
SKILL: 500m Row for time WOD: 5 Rounds 30 sec. AMRAP tire flips 30 sec. AMRAP box jumps onto tire 30 sec. AMRAP wall ball... Read More
LIFT: Clean & Jerk – 1 RM WOD: 15-12-9 Thrusters @ 115/75 Ring dips *complete 1 Rope climb after each set
LIFT: Power Clean – 3 RM WOD: The 12 Days of Christmas On the first day of Christmas my true love gave to me 1... Read More