WOD

Skill-work: Functional Bodybuilding  3 Rounds  12 Kneeling Single Arm Presses  12 Tempo Dips (3 sec negative)  2 Rounds  12 Lateral to Front Raise  12 OH Tricep Extensions  Conditioning:  3 Rounds…

Skill-work: 4 X 8  Close Grip Bench  Super Set with Max Effort BurnOut of Supinated Chin Ups  **Extra Challenge try and work slow negative  Rest 2 Mins Between Sets  Conditioning:…

For Time 1000 M Row  40 DB cleans (40/25) 40 Ring Dips  40 KB Swings  800 M Row 40 Pushups  30 DB cleans (40/25) 30 Ring Dips 30 KB Swings…

Skill-work: Build To 20 Rep Max Back Squat  **Should Increase from last time  Conditioning:  AMR 15 Minutes  20 GHD Sit-ups weighted (20/14) 20 OH Lunge Steps (45,25) 20 Reps Battle…

Skill-work: 3 Rounds  10 Hyprid Fly Press   10 each Single Arm Heavy KB Rows  2 Rounds  12 Seated Bicep Curls  12 Banded Tricep Push downs  Conditioning:  Every Minute On…