SKILL: 3 x 100m Row Sprints WOD: 3 RFT 12 Deadlift @ 185/135 6 Box Jump @ 24/20″ 3 Burpee pull ups
WOD
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LIFT: Deadlift 3 RM WOD: 5 RFT 5 L-sit pull ups 20 sit ups 5 Ring push ups
LIFT: Press 3 RM WOD: AMRAP in 7 1 Power Clean 2 Beggars 3 Push Press @95/65
SKILL: 500m Row for time WOD: AMRAP in 10 5 Burpees 10 T2B 15 Goblet squats @ 24/16kg
LIFT: Back squat 3RM WOD: 3 Rounds suicide run max reps pull ups Score suicide times + total pull ups
LIFT: Bench Press 5 RM WOD: 100 Double unders 50 Back Squat @ 135/95 20 Supine body rows 25 Back Squat 10 Supine body rows... Read More
SKILL: 3 x 250m Row sprints WOD: 5 RFT 5 T2B 10 Box Jumps @ 24/20″ 15 Mountain climbers per leg
LIFT: Deadlift 5 RM WOD: 4 Rounds 5 Power Cleans 10 Front Rack Lunges 10 Over bar Burpees Post load.