WARM UP: Foam Roll / Lacrosse Work 20 meter lunge walk 5 burpees 20 meter lunge walk 5 inch worms 20 meter frog jump 20 meter bear crawl SKILL WORK: Tabata Double Unders or single skips WOD 1 Min – Max Rep Pushups 1 Min – Max Rep Pullups 4 Rounds Record Ttl/Exercise Rest 5 [...]

WOD: 4 x 1 C&J (20 Min w/Warmup) Within 85% of 1RM On the Minute for 10 Min 3 Back Squats (1st 5 Min) @ 75% 1RM 5 Deadlifts @ Weight Above 10 Wallballs 10 Power Cleans 4 Sets, NOT FOR TIME RX = 95/65 PHA = Unbroken/Exercise

WARM UP: Foam Roll / Lacrosse WOrk 200 Meter Run Lunge walk down & Back 200 Meter Run Frog Jumps down & Back SKILL WORK: 10 Pass Thru’s w/ PVC 10 OHS w/ PVC 2 Rds WOD: 1K Row – 15 Pulls at a Time 10 Burpees Between Pulls FOR TIME Rest 5 Min 60 [...]