WOD

Skill-work: 3 Rounds  10 Strict T2B  15 Barbell Ab Roll Outs  20 GHD Sit-ups (weighted)  Conditioning:  3 Rounds  Run 800 Meters  20 Burpees  20 Ring Dips  Modify Distance or to…

Skill-work:  Warm Up Movements and get Really Warm!! Conditioning:  Not For Time For Strength : 10-9-8-7-6-5-4-3-2-1 DeadLift  Bench Press  Front Squat From Ground  RX Male (275, 185, 155) RX Female…

Skill-work: 3 Rounds  10-12 Barbell bent Over Rows  12-15 Banded Pull Aparts  Conditioning:  For Time: 6 Double DB Snatch (30/20) 6 Pull ups 15 DBall Slams (40/25) 9 Double Snatch …

Skill-work: 5 X 3  Pause Back Squat  Accessory  DB Quad Extensions or Banded Body weight extensions  3 x 15-20  Conditioning: 3 Rounds For time 21 Squat Cleans (95/65) 21 Box Jump…