WARM UP: Foam Roll / Lacrosse Work 400 Meter Jog 10 Step Ups per Leg 200 Meter Jog 10 Slow Squats 10 Pass Thru’s 10 OHS 10 Lunges (5 per leg) 3 Rds with PVC WOD: 50 M Medball Clean & Toss 50 M Sprint Back w/Medball 12 Lateral Burpees over Medball 6 RFT

WARM UP: Lunge Down 5 Push Ups High Knees Back 5 Split Squats (per leg) 5 Inch Worms 3 Rds WOD: 9 Deadlifts 12 Push Ups (Games Style) 15 Box Jumps AMRAP 15 Mins RX 155 / 100 24 Inch Box / 20 Inch Box

WARM UP: Foam Roll / Lacrosse Work 50 Meters (Legs) 100 Meters (Legs Back) 100 Meters (Legs Back Arms) 2 Rds SKILL WORK: Slit Lunges on Box 10 per leg Step Ups on box 10 per leg Quad Stretch on box x 2 WOD: 500 M TT Tabata Deads/Burpees 16 Ttl RDs – Record Each [...]

WOD – Mainsite WOD 70 Burpees 60 Situps 50 KB Swings 40 Pullups 30 HSPU/DB PP FOR TIME RX = 1.5/1 pood

WOD: 6 x 1 Snatch @ 85% 1RM 15 Slamballs Sprint to Bottom of Ditch 10 OHS Sprint Back 10 CTB 15 Min AMRAP RX = 95/65, 1.5/1 pood PHA = 115/85, 3 Rope Ascents