WARM UP: Foam Roll / Lacrosse Work 250 Meter Row, 20 second rest x 3 Lunge walk down and back 5 inch worms High Knees down and back 5 Inch Worms SKILL WORK: Clean Pull Unders x 7 High Hang Cleans x 7 2 Rds WOD: 50 DU or 100 Singles 6 Power Snatch 10 [...]

WARM UP: Foam Roll / Lacrosse Work High Knees Butt Kicks Broad Jump Lunge Walk (Down & Back) SKILL WORK: OHS x 7 Front Squats x 7 2 Rds WOD: 3, 3, 3, 2, 2, 2 – Back Squat Start @ 70% 1RM Every Minute for 8 Min: 2 Sumo Deadlifts 6 Toes to Bar [...]

WARM UP: 5 x 100 Meter Row 20 Second Rest 5 Dead Hang Pull Ups 10 Pass Thru’s with PVC Stretch / Band Stretch WOD: 6 Pullups 6 K2E 20 Wallballs 6 HSPU 12 Power Cleans 3 RFT RX = 135/95 PHA WOD: Mainsite 6 MU 30 Wallballs 12 HSPU 15 Power Cleans (135/95) 3 [...]

WARM UP: Foam Roll / Lacrosse Work 10 Squats 20 Second bottom hold x 4 20-19-18-17-16-15-14-13-12-11-10-9-8-7-6-5-4-3-2-1 Double Unders SKILL WORK: Lacrosse Work Stretch / Foam Roll “WOD” 3 x 800 M Run 2 Min Rest Between Record Time Rest 5 Minutes 15 Slamballs 12 Situps 9 Pushups 6 Min AMRAP

WARM UP: Foam Roll / Lacrosse Work High Knees Butt Kicks Broad Jump Lunge Walk (Down & Back) SKILL WORK: Push Press x 7 Push Jerk x 7 WOD: On the Minute for 7 Min: 2 Jerks @ 75-80% 5 Clapping Pushups Tabata Row (Cals) Rest 1 Min Tabata Ring Dips/Dips Rest 1 Min Tabata [...]