WOD

Skill-work:  3 Rounds  100 M Backwards Heavy Sled Pulls  12 each side  Back Step Lunges of 2 plate deficit  12 Hip Banded RDLs of Pull-up Rig  Conditioning:  For Time: 21-15-9-6-3 …

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:…

Conditioning:  For Time:  100 DU’s  3 Rounds of Cindy  5 Pullups  10 Push-ups  15 Weighted Air Squats (holding a 45/25 plate) 80 DU’s  3 Rounds of Cindy  60 DU’s  3…

Skill-work:  3 Rounds  20 Heels elevated squat Tempo (3 sec descent)   20 Weighted Hip Thrusts  Conditioning:  “Christine” 3 rds 500 m Row 12 Deadlifts (Body Weight) 21 Box Jumps (24/20)