WOD

Skill-work: 5 X 500 M Row Repeats  1 Min Rest Between  *Do not to deviate more than 5 secs either direction  Penalty  15 Atomic Sit-ups for each penalty  Conditioning:  Interval…

Skill-work:  5 X 3 Weighted Pull-ups  MOD to Strict Or Negatives  Super Set 1 Min Hollow Hold Between Sets  Conditioning:  For Time: 21 Deadlifts  30 Pull-ups  30 Push-ups  30 Air…

Skill-work: Endurance  As Many Rounds In 10 Mins  Sprint 100M All Out  Walk 100 M Fast  Count How many All Out Sprints you Complete  Conditioning:  4 Rounds  30 Cal Row …

Skill-work: 5 X 5  Front Squat  Conditioning: As Many Rounds in 14 Minutes  7 Thrusters (115,75) 7 Ring Dips  7 Box Jumps (30”/24”)

Conditioning:  5 Rounds  6 Body Blasters (1 Burpee +1 Pull-up +1 T2B) 17 KB Head Cutters (53,35) 43 DU’s 25 cal bike/row