WOD

Skill-work: 3 Rounds  20 Barbell  Roll-Outs  15 T2B Conditioning:  Tabata  20 Secs Hard/10 secs Rest  8 Rounds Each Movement  score total reps HP Snatch (75/55) Weighted Speed skaters Wall Balls …

Skill-work: 3 Rounds Completed As a Super Set  8 Each Leg Heavy Bulgarian Split Lunges ( foot elevated)  12 Hip Raises Heavy ( Use Barbell or heavy DB’s)  Conditioning: As…

Skill-work:  6 X 3 POS Snatch  Ground, BKN, Hang  Conditioning:  AMR 12 Mins  8 KB Snatch (Each Arm) Can Use a DB (53/35) 16 Goblet Squats  30 DU’s

Skill-work: 2 Rounds 30 GHd Sit-ups  30 V-ups  60 Russian Twists  Conditioning:  5 Rounds  1 min Each Movement  Heavy Ball Slams (40/25) DB Bench Press (heavier)  SDHP (53/70) Ring Dips