WOD

Conditioning:  3 RFT: 30 Medball Cleans  20/14 30 Sumo Dead High Pulls, 75/55 40 Box Jumps, 20″ 40 Push Press, 75/55 20 Cal Row rest exactly 1 minute after each…

Skill-work: 3 Rounds Accessory Work 15 Strict T2B 10 KB Windmills Each arm  15 Atomic Sit-ups  1 Min GHD Hollow Iso Hold  Conditioning:  “The Ghost” 6 Rounds: 1:00 Max Calorie…

Skill-work:  Continued From Last week Snatch work  Every Min On the Min for 8 Mins  1 High Hang Snatch + 1 BKN Snatch + 1 OH Squat  **If Lack flexibility…

Skill-work: 4 Rounds Functional BodyBuilding Focus  10-12 Strict Pull Ups or Pull-Up Negatives (3 sec Negative)  **Can set up as a Rack Pull-up 10-12 Landmine Meadows Rows  10-12 DB Spider…

Skill-work: Deadlifts  3 X 10  Rest 2-3 Mins between  Conditioning:  As Many Rounds 15 Mins  15 Pull-ups  15 Wall Balls  (25,16 DBall) 20 OH Plate Lunges (45,25) 15 Cal Bike