WOD

Conditioning:  “The Dirty 30 “ For Time  300 M Run with a Medball  30 DB Thrusters  30 DU’s  300 M Run with a Medball  30 Renegade Rows 30 DU’s  300…

Skill-work: Complete 4 sets As SuperSet As Heavy As Possible 10 X Romanian Deadlifts   12 X Bulgarian Split Squat  Conditioning:Open wod 24.1 For time:21 dumbbell snatches, arm 1 (50/35)21 lateral…

Skill-work: 3 Rounds  Shoulder and Core  50 M OH DBle KB Walk   20 Parrallet Pop Outs  5 Perfect Wall Walks  20 Hollow Rocks  Conditioning:  For Time  15 Power Snatch (75/55)…

Skillwork: Stop Front Squats  5 X 3  5 X 3 Clean Pull  Conditioning: As Many Rounds in 15 Minutes  10 Box Jumps (24”,20”) 15 KB Swings (70/53) 150 M Row 

Here’s Tuesday Skill-work:6 Sets2 Push Press + 2 Push Jerk + 2 Split Jerk Workout21-18-15-12-9-6-3Ring DipsPull-ups (ADV C2B)20 Wall Balls after Each Round