WOD

Skill-work: 4 Rounds  100 M Farmers(70/53) 15 KB DL  Conditioning: For Time  3 Rounds  200 M Run  Rest 30 secs  400 M Run  Rest 1 Min  600 M Run  Rest…

Skillwork: Front Squats  5 X 3  2 sec Pause at Bottom of each squat  Conditioning: 50-40-30-20-10 Wall Balls  Calorie Row

Skill-work: Bench Press  5-5-5-5  Super Set  DB Skull crusher  10-10-10-10  Conditioning: 21-15-9  Push Jerk (155/105) Ring Dips  40 DU’s each Round

Skill-work: Weighted Pull-ups  8 X 5  MOD- Strict Pull-ups  Conditioning: Partner Workout  Complete as a work rest interval back and forth   Completed as all out work to rest for Max…