WARM UP: Foam Roll / Lacrosse Work Bear Crawls D/B Bottom Squat Holds 10 Seconds, x 10 Quad Stretch on the box High Knees D/B Skips for distance SKILL WORK: 10-20-30-40-50 Unbroken Double Unders Or Singles CORE WORK: Partner leg throws 4 x 25 WOD: Tabata Slam Ball *Rest 1 Min Record Max Slam Balls [...]

Snatch: 7 x 1 Start at 65 % 20 Mins REST 5 Mins WOD: 6 Power Snatch 9 OHS 12 Box Jumps 10 Min AMRAP RX = 115/90 PHA = 125 / 100

WARM UP: Bench Press / Floor Press 40 % x 5 50 % x 5 60 % x 3 WOD: Bench Press / Floor Press 65 % x 5 75 % x 5 85 % x 5 15 Weighted Push Ups 15 Pull Ups 400 Meter Run 4 RDS

WARM UP: Lunge & Twist Down Frog Jump Back 5 Inch Worms 2 rds 100 Meter Tempo Runs x 4 WOD: 25 Duble Unders Over Head Lunge with Plate (50 Feet) Run to the bottom of the ditch 15 KB Swings Run Back 17 Min AMRAP RX = 45 lb plate / 25 lb plate [...]

WARM UP: Lunge Walk down Run to the bridge and back Frog Jump back High Knees down Run to the bridge and back Butt Kicks back SKILL WORK: 7 Good Mornings 2RDS W/BAR BACK SQUATS WARM UP: 40% X 5 50% X 5 60% X 3 WOD: BACK SQUATS 1 x 5 @ 65% 1 [...]