LIFT: Power Clean 5 x 2 WOD: 3 Rounds (Score L-sit time) max L-sit 3 skin the cat REST 3 Rounds (Score time) 20 squat... Read More
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SKILL: 3 x max effort pull ups WOD: AMRAP in 6 6 Thrusters @ 95/65 6 Burpees Rest 1 min, then.. AMRAP in 2 Wall... Read More
LIFT: Hang Power Snatch 5 x 2 WOD: 3 min AMRAP KB Swings @ 24/16kg Rest 1 min 3 min AMRAP squats Rest 1 min... Read More
LIFT: Push Press 5 x 2 WOD: AMRAP in 7 3 wall walks 5 Broad jumps 7 Body rows
SKILL: 3 x max effort pull ups WOD: “RANDY” 75 Power Snatch @ 75/55
LIFT: Snatch 7 x 1 WOD: 3 RFT 500m Row 12 T2B 24 Ball slams @ 20/15#
LIFT: OH Squat 5 x 2 WOD: 12 Days of Christmas On the first day of Christmas my true love gave to me, 1 muscle... Read More
SKILL: 5 x 2 Cliff hanger pull ups WOD: 5 sandbag cleans 5 over sandbag Burpees 10 sandbag cleans 10 over sandbag Burpees 15 sandbag... Read More