WOD

Skill-work Pause Front Squats  5-5-5-5-5 Conditioning:  AMR 20 mins 10 Cals on the Bike  10 LungeSters ( 2 Lunges and 1 Thruster)  10 GHD Sit-ups 

Skill-work:  3 Rounds  12 Kneeling 1 arm Landmine Press Each Side  12 1 arm Row meadows Row  12 Lateral Raises  Conditioning:  Cardio Killer  7 Rounds  For Total Reps  Minute 1:…

8:30 am class only Conditioning:  “Deck Of Cards” Hearts - kb swing Diamonds- goblet squat  Spades- hr push ups  Clubs- weighted sit up Jack-10 burpees  Queen- 10 ring rows /…

Skill-work: Every Minute On the Minute for 10 Minutes  2  Full Snatch  Ascending Weight To Heaviest Possible  Accessory-  2 Rounds  12 Snatch Grip Bent over Rows  Conditioning: As Many Rounds…

Conditioning:  With A 30 Minute Running Clock  1500M  Row Buy In  100 DU (200 SU) 75 Burpees  50 Power Snatch (75/55) 25 T2B