WOD
3 Rounds of
1 min Power Cleans (65/95)
:30/:30 Bar Over Burpee
1 min Sumo Dead Lift High Pull
:30/:30 KB Swings
1 min Push Press (65/95)
:30/:30 Box Jumps (20/24)
Rest 2 more Mins
Then,
:30/:30 Dying Bugs
3 min Back Squats
1 min Dying Bugs
Skill Deadlifts 4x6@75-80% WOD 7 min AMRAP 30 Burpee Box Jump Overs 40 Goblet Walking Lunges 50 DB Snatches Rest 3 mins 7. Min AMRAP 30 Burpee Box Jump Overs 40 Goblet Walking Lunges 50 DB Snatches (3
21 min AMRAP Run 2 laps 9 push presses (65/95) 15 back loaded lunges 21 bar over burpees 1 lap farmers carry (use 2 dumbbells or 2 kettlebells) 21 push presses 15 back loaded lunges 9 bar over burpees
WOD Progressive Power!! 15. Power Cleans (65/95) 15 Tri cep Pushups 15. Power Cleans (75/115) 15 Regular Push ups 15. Power Cleans (95/115) 15 Hand Stand Pushups 15. Power Cleans (115/155) 15 Ring Pus