WOD

Skillwork: Weighted Pull Ups  5x6 Then Single Arm DB Bench Rows  5x10 Conditioning: 20 min. AMRAP 10 Renegade Rows 10 KB Swings  10 Chin Ups  10 Push ups 10 Supinated…

Skillwork: Barbell Bench Press 5x10 (last set drop set) Then  Split Squats  5x 10. Each leg. Challenging weight.  Conditioning: 3 rounds  10 Dips. Matador, Bench, Rings, assisted.  12 Wide push…

Skillwork. HPC 5x6 Build to heavy  Conditioning: 4 rounds for time  5 Wall Walks (sub, if necessary) 10 Slam Ball  20 Wall Ball 25 Medicine ball Cleans 

Skillwork. Deadlifts 6x6  Build to heavy Conditioning: 4 rounds for time  500m row 20 KB Swings 10 Pull Ups 10 Push Ups  10 V Ups. 

911 tribute wod For Time 2001 meter Run 11 Box Jumps (30/24 in) 11 Thrusters (125/85 lb) 11 Chest-to-Bar Pull-Ups 11 Power Cleans (175/115 lb) 11 Handstand Push-Ups 11 Kettlebell…