WOD

LIFT: Press – 5 RM WOD: “The Ghost” – Happy Birthday Kristin 🙂 6 Rounds 1 min. Cal. Row 1 min. Burpees 1 min. double...

SKILL: hand balancing drills WOD: AMRAP in 8 5 Ring dips 10 box jumps @ 24/20 5 press @ 50% 5RM

LIFT: Back Squat – 5 RM WOD: 5 Rounds 5 Pendlay Row @ 135/95 5 strict pull ups (weighted as necessary) -Rest 30 sec.-

LIFT: Push Press – 1 RM WOD: Tabata these…. Partner touch plank Rest 1 min Partner Under & Over Rest 1 min Partner MB pass

SKILL: Double under’s – 10-30 reps EMOM x 10 minutes WOD: Inverse Tabata Tuck Jumps Rest 1 minute Tabata Wall Sit

LIFT: Thruster – 1 RM WOD: EMOM x 20 Odd Minutes: 5 Hang Power Clean @ 115/75 Even Minutes: 20 Double under’s

LIFT: Bench Press – 1 RM WOD: AMRAP in 12 5 Burpees 15 Foot Rope climb 30 Double under’s

SKILL: 2 Resisted sprints WOD: 50 Cal. Row 40 Burpees over bar 30 Ground to Over head @ 95/65 20 C2B pull ups 10 Lunge...