Workout of the Day

Skill-work: 10-8-6-4-2 Supinated Strict Weighted  Pull-ups  Strict Weighted Ring Dips  Conditioning: As Many Reps in 15 Minutes  3 Pull-ups  3 HSPU  200 M Row  6 Pull-ups  6 HSPU 200 M…

Skill-work: 7 X 1  Build to Heavy Complex 1 Jerk Drive + 1 Split Jerk  Conditioning: AMR 12 Minutes  4 Squat Cleans  10 T2B  20 DU’s  RX(185/115) Mod weight accordingly 

Conditioning:Partner wod4 Rounds30 Man Makers30 C2B Pull-ups30 Medball Weighted Sit-ups800 M RowOne person works while one person holds a wall sit

Skill-work: 3 Sets  10-12 Each B stance RDLs  10-12 Each Bulgarian Split Squats  10-12 GHD Nordic Curls or GHD Raises  Conditioning: As Many Rounds in 12 Minutes  15 HR Push…

Skill-work: 5 X 400 M Run  1:30 Rest between  Conditioning: 45secs On  /15 Secs Off Interval  DB Push Press (40/25)  Box Jumps  Ring Dips  KB Swings