WOD

Skill-work: Flight Simulator  Advanced 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 Unbroken DU’s  MOD Pick Number of DU’s to EMOM for 8-10 Mins  If cannot Jump Rope can Echo Bike cal on the min a maintainable…

Skill-work: 3 Sets Completed As a Super Set  1:30 Rest Between Rounds 10 Heavy Barbell Step Ups (20”) 12 Weighted Hip Extensions  Conditioning: “Jackie With a Twist “ 100 Thrusters …

Skill-work CG Bench Press 5 X 5  30 Sec Nose and Toes Hold Between  Complete as a Super Set  Conditioning:  4 Rounds  1 Min HSPU  1 Min C2B Pull-ups  1…

Skill-work: 3 Rounds  100 M Farmers Carry Heavy  30 Russian Banded KB swings  Conditioning:  3 Rounds  25 Candle Stick to Burpees https://youtu.be/DkDzSqivD0A 25 GHD Sit-ups  400 M Run