WOD

Skill-work: 4 Rounds Functional BodyBuilding Focus  10-12 Pull-Up Negatives (3 sec Negative)  **Can set up as a Rack Pull-up 10-12 Landmine Meadows Rows  10-12 DB Spider Curls  Conditioning:  7 Rounds…

Skill-work: Back Squat  4 X 4 only 1 Breath at the top (No Pausing)  Conditioning: As Many Rounds In 20 Mins  12 Ring Dips  6 HSPU  12 Pistol Squats

Skill-work: 4x10 each leg  Single Leg Squats (stand on box to help )  4 X 12 -15  Single leg hip extensions  Conditioning:  For Time:  10-1 Deadlifts   2-20 Wall-Balls (20,14) RX(225,155)

Skill-work: 3 Rounds Functional Body building  12 Seated incline db curls  12 OH skull crushers  12 incline seated lateral raises  Conditioning:  30 mins to finish Time or Reps  800 M…

Skill-work:  Front Squats  5 X 3  Accessory  2 X  Weighted Box “Sled” Push down and back  Conditioning:  For Time:  50 CTB Pull-ups  Rest 3 Minutes  Complete For Time:  50-40-30-20-10-10- 20-30-40-50 DU’s …