WOD

Conditioning:  As Many Reps 7 Mins  10 Ring Rows  10 Weighted Step Ups  Rest 2 Mins  As Many Reps  7 Mins  20 KBS  20 GHD Sit-ups  Rest  2 Mins  As…

Skill-work: 5 X 2 Thruster  Conditioning: “Fran” 21-15-9 Thrusters (95/65) Pull-ups

Skill-work: 4 Rounds NFT Complete as Giant Set   15 DB Flys  10 Weighted Dips  4 Wall Walks ( Adv Wall FAcing HSPU)  Rest Between Sets  Conditioning: 14 Mins Get As…

Skillwork: Every Minute On the Minute For 12 Minutes  3 Push Jerks + 1 Split Jerk  Accessory  2 Rounds Bent Over Wide Rows use DB  12 Reps  Conditioning: As Many…

Skill-work: 5 X 500M Row Intervals  1:30 Rest In Between Each  Conditioning: 6 Rounds  10 DeadLifts (205/135) 15 Burpees  20 KB Swings (53/35)