SKILL: 10 min EMOM Muscle up or 3 Transitions WOD: 2 Rounds for time 10 push ups 50 Double under’s 10 Body rows 50 double... Read More
WOD
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LIFT: Deadlift – 1 x 5 WOD: AMRAP in 10 4 alternating pistols 4 strict pull ups
LIFT: Press – 5 x 3 WOD: AMRAP in 10 2 wall walks 10 K2E 20 Box Jump @ 24/20
LIFT: Back Squat – 3 x 5 WOD: 12-9-6-3 OH Lunges per leg @ 45/25 Ring dips Group max wall sit
LIFT: Snatch – 7 x 1 WOD: AMRAP in 15 200m Run 20 wall ball @ 20/14 10 T2B
LIFT: OH Squat – 5 x 2 WOD: AMRAP in 10 5 push press @ 95/65 10 push ups 15 Double under’s
LIFT: Clean & jerk – 7 x 1 WOD: 10-8-6-4-2 Pendlay Row @ 3/4 BW 200m Run after each set
SKILL: Tire Flip Tabata WOD: -For time- 100m Run 20 Ball slams @ 20/15 200m Run 20 Ball slams 400m Run 20 ball slams