LIFT: Bench Press – 3 x 4 WOD: 3 Rounds 60 sec HS Hold 30 slingshots 10 V ups
WOD
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LIFT: Back Squat – 4 x 4 WOD: Alternating Tabata Mountain climbers Tuck jumps Rest Cash out with 2 min Max Cal Assault Bike
SKILL: Tire Flip WOD: Partners – 4 Rounds 2 min AMRAP Power Cleans (HAP) 1 min rest 2 min AMRAP Alt. Tire Flips 1 min... Read More
LIFT: Press – 5 x 4 WOD: Teams of 3-4 = all working for total combined reps Complete 2 Rounds 2 min AMRAP Assault Bike... Read More
LIFT: Deadlift – 5 x 4 WOD: 30 Man makers for time @ 40/30
SKILL: 500m Row for time WOD: AMRAP in 7 Ascending ladder 1-2-3-4-5-6-etc Power Snatch @ 95/65 OH Squat Burpee over Bar
LIFT: 10 min EMOM 1 snatch pull + 1 hang squat snatch @ 80% WOD: 25-20-15 Dual Kb Front Rack Squats @ 50/35 25/20-20/15-15/10 Cal... Read More
LIFT: OH Squat – 3 x 5 WOD: 4 Rounds 25/20 Cal Row 25 Burpees