WOD

Skill-work: Push Press  5 X 3  Conditioning: “Push N Pull” As Many Rounds in 14 Minutes  15 Cal Row  15  HR Push-ups  15  C2B Pull-ups 15 Push Press  RX (115/75)

Skill-work 3 X  12 Banded RDLs ( around Hips off rig) Tempo (3-1-0) **Use heavy KB’s or DB’s  12-15 Tempo Goblet Narrow Cyclist Squats  **Elevate Feet on 45lb plate  Conditioning: …

Skill-work:  4 X Barbell Complex As heavy as possible  12 Back Step Lunges  Max Back Squats Unbroken (Cap 15)  Conditioning:  6 rds of Intervals 30 secs Wall Balls 15 sec…

Skill-work: 4 X 10  Close Grip Bench Press  2 Sets  12-15 DB Skull Crushers  Conditioning:  50 Devils Press  Every 10 Reps Complete 50 DU’s