Skill
1 rd Ab Circle
Bent Over Rows 3x8
Pendlay Rows 3x8
WOD
3 Rounds of
Run 2 Laps
18 Floor Wipers w/a press (65/95)
Run 1 lap
15 Push Presses (65/95)
Jog/walk 1 lap w/ pinchgrip (2x15/25's)
12 Back Squats (65/95)
28 MINUTE CAP!!!!
Lets GOOO!!
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