LIFT: Deadlift 5 RM WOD: 5 RFT 50 squats 10 pull ups
WOD
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SKILL: 5 x 2 cliff hanger pull ups WOD: “Run Annie Run” 400m Run 50-40-30-20-10 Double unders Sit ups 400m Run
LIFT: Press 5×3 WOD: 5 RFT 5 Front Squat @ 185/135 1 Rope Climb
LIFT: Back Squat 5×3 WOD: 21-15-9 KB Swings @ 32/24 kg Push ups
SKILL: 3 x 5 strict pull ups WOD: AMRAP in 7 5 Push press @ 115/75 10 Over bar Burpees Rest 2 min then.. AMRAP... Read More
LIFT: Bench 5 x 3 WOD: 4 RFT Row 250m 10 Box Jumps @ 24/20″ 1 Rope Climb
LIFT: Deadlift 1 x 3 WOD: 4 RFT 20 OH Lunges @ 45/25 # 10 K2E
SKILL: 100m Row Sprint x 5 WOD: 5-4-3-2-1 Power cleans @ 135/95 Front squat Jerk