SKILL
STRICT PULL UPS 4x6 or max amount 4 times w/ 2 mins rest each set
3x8 Deadlifts
WOD
20 Jumping Lunges
Then,
BACK SQUATS
18 (65/95)
*
15 (75/115)
*
12 (95/135)
*
9 (115/155)
*
6 (135/185)
Then 20 Jumping Lunges
*=1 min rest and add Lbs
LETS GET SIGNED UP FOR the OPEN Skill 30 Hollow Rocks Hand Stand Push ups 6x6, 1 strict each set WOD 16 mins Cap 2, 4, 6, ..12...6, 4, 2 Shoulder to Overhead (65/95) Burpees After each Round- 3x10m S
WOD 18 min :30/:30's 0 and evens Overhead Squats (55/75) Odds Wall Walks THIS IS IT: Full body heavy self-workout, please don't stop at :27 secs If can't do wall walks, use small box for feet
WOD 14 Power Cleans (55/75) 14 Box Jumps 12 Power cleans (65/95) 12 Wall Balls 10 Power Cleans (75/115) 10 Box Jumps 8 Power Cleans (95/135) 8 Wall Balls 6 Power Cleans (115/155) 6 Box Jumps