WARM UP: Foam Roll / Lacrosse Work 400 Meter Run 20 Burpees 10 Jumping Air Squats (for height) Shoulder Stretch with Bands SKILL WORK: 7 Push Press with bar 7 Push Jerks with bar x 2 WOD: On the Minute for 5 Min 3 Push Press 80% or Greater of 1RM 30 Box Jumps then, [...]

WARM UP: Foam Roll / Lacrosse Work Lunge down 10 deep air squats Lunge back 10 deep air squats Hurdler Stretch x 2 Hip/leg stretch with band SKILL WORK: DeadLift Review WOD – CF Mainsite 21 Deadlifts Run 400 M 18 Deadlifts Run 400 M 15 Deadlifts Run 400 M 12 Deadlifts Run 400 M [...]

WARM UP: Foam Roll / Lacrosse Work WOD 25 KB Swings 2 RFT (rest 30 Sec between) RX = 1.5/1 pood Rest 5 Min Pullup/Pushup Ladder Min 1 – 1 Pullup, 1 Pushup Min 2 – 2 Pullup, 2 Pushup Min 3 – 3 Pullup, 3 Pushup Min 4 – 4 Pullup, 4 Pushup Until [...]

Foam Roll / Lacrosse Eork 2 x 400 Meter Run Lunge Down & Back Frog Jump Down & Back SKILL WORK: Snatch Pull Unders x 7 Snatch x 7 with bar WOD: 200 meter Run 15 Snatches 400 Meter Run 15-12-9 Sumo Deadlift High Pull Shoulder to Over Head 200 Meter Run ————————– For Time [...]