WOD

WOD: “Murph” 1 Mile Run 100 Pull ups 200 Push ups 300 Squats 1 Mile Run

STRENGTH: Bench Press 5 x 3 WOD: 50-40-30-20-10 Double under’s 25-20-15-10-5 KB Clean & jerk @ 24/16

WOD: AMRAP in 20 21/15 Calorie Row 15 Pull ups / Ring Rows 9 Hang Squat Cleans @ 135/95

STRENGTH: Back Squat 5 x 5 WOD: Partner’s A) 400m Run, B) Max T2B switch A) 400m Run, B) Max sit ups switch A) 400m...

STRENGTH: Press – 3 RM WOD: 5 Rounds 100 Ft Suitcase DB Walking Lunge @ 50/35 20 sec L-sit 15 Ft HS Walk / 30...

SKILL: 1 Mile Run WOD: 50 Box Jumps @ 24/20 40 Sit ups 30 Pistols 20 DB Push Press @ 35/20 10 Broad Jump

STRENGTH: Deadlift 85% x 2, 70% 6 x 3 w/ 90-120 sec rest WOD: AMRAP in 15 200m Run 10 T2B 5 Ring MU /...

STRENGTH: 10 min EMOM 2 Split Snatch @ 90% WOD: AMRAP in 12 Increasing ladder of Tire Flips 1-2-3-4-5-6-etc 15/10 Cal Assault Bike after each...