Warm Up: 1 Long Lap Lunge & Twist Quad Stretch on box 2 RDS 10 Split Jerk (switch legs) 10 Wall Squats 5 Snatch Balance “Jackie” 1k Row 50 Thrusters 30 Pullups FOR TIME RX = 45

WARM UP: 1 Long Lap Lunge & Twist Quad Stretch on box 2 RDS 10 Split Jerk (switch legs) 10 Wall Squats 5 Snatch Balance “WOD” 6 x 1 Clean & Jerks Rest 3 Min 10 x 2 Back Squats 70% Minimum Tabata Power Clean Mini KStarr’s Mobility WOD Deep Squat Hold – Any Safe [...]

WARM UP: 1 Long Lap Lunge & Twist Quad Stretch on box 2 RDS 10 Split Jerk (switch legs) 10 Wall Squats 5 Snatch Balance “WOD” 15 KB Swings 15 Situps w/Wallball 10 Thrusters 4 RFT RX = 1.5/1 pood, 95/65

WARM UP: 2 small laps around building – Build up to sprint at 70-80% on straight-aways & jog curves 5 Inch Worms Hurdler Stretch – 20sec x2 each leg 5 HSPU or Pike HSPU 10 OHS w/ Jerk Grip (45/35/PVC) 5 Snatch Drops (45/35/PVC) WOD On the minute for 6 minutes: 2 press behind neck [...]

WARM UP: Lunge & Twist 5 Inch Worms 2 Rounds: 5 OHS 5 Snatch Pull Unders 10 Step Ups/Leg WOD: Fight Prep: 50 Sec Work, 10 Sec Transition Lateral Burpees Situps w/Wallballs DB Cleans Ring Rows 4 Rounds No additional rest