WOD

Skill-work: AB Pyramid  1 Min Weighted Plank  20 T2B Strict if possible  30  GHD Sit-ups  40 AB Slides on Rower  50 Russian Twists weighted   40 AB Slides on Rower  30…

Skill-work: Light Barbell Work  3 X 5 Heaving Snatch Balance or Modify Behind the neck Push Press  10 Mins  Build to a Heavy or 1RM Snatch  Conditioning: Every Minute on…

Skill-work: 3 Sets  15-20 Spanish Squats  12 each  Straight Leg Step Back Lunges ( between a 1 leg RDL and a Lunge step back straight leg toe on floor)  Conditioning:…

Conditioning Three rounds for time of:30 Wall balls (20,14)30 Sumo deadlift high-pulls (75,55)30 Box jump (20)30 Push press( 75,50)30/21 calorie row30 Push-ups10 Body weight back squats from the rack. *Choose…

Skill-work: 3 Rounds  1200 M Run  Rest 2 Minutes  Can sub for Bike Intervals  70 Cals AFAP Conditioning: 21-15-9  Deadlifts  Box Hop Overs (24”,20”) RX(225/155)