LIFT: Back Squat – 3 x 5 WOD: AMRAP in 8 20 KB Swings @ 32/24 kg 10 KB Highpulls 5 Sprawls
WOD
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THANKSGIVING TURKEY WOD Partner’s complete (with 1 person working at a time) 200 Double under’s 100 KB Swings @ 24/16 kg 100 walking lunge steps... Read More
LIFT: Snatch – 5 RM WOD: AMRAP in 10 10 burpees 20 slam ball @ 20/15 30 Double under’s
LIFT: OH Squat – 5 x 2 WOD: AMRAP in 20 Run 200m 20 cleans @ 95/65 Run 300m 30 box jumps @ 24/20 Run... Read More
SKILL: Core complex x 10 WOD: AMRAP in 12 Row 250m 20 KB Snatch @ 20/14 kg
LIFT: Jerk – 5 x 3 WOD: 5 Rounds 1 sled push – add weight each round 10 Deadlift @ 185/135 -score total sled weight-
LIFT: Power Clean 5 RM WOD: 50 foot OH walking lunge @ 95/65# bar 20 slingshots @ 16/12 kg 50 foot Oh w. lunge 40... Read More
SKILL: MU transition + ring dip WOD: 21-15-9-15-21 Weighted step ups @ 40/25 Medicine ball cleans @ 20/14