WARM UP: Foam Roll 15 Drop Squats Lunge d/b Lap Around Bldg 10 Shoulder Dislocates 2 Min Double Unders 2 RDS M/E Strict Press 10 Mins to find a 1RM WOD: 50 Double Unders 50 Push Ups 40 Double Unders 40 Push Press (w/65-70% 1RM strict press) 30 Double Unders 30 Ring Dips 20 Double [...]

WARM UP: 15 Sit Ups 15 Super Mans 15 Push Ups 5 Inch Worms 10 Tuck Jumps 2 RDS SKILL WORK: 15 Mins Pistols (Band) Rope Climb WOD: “HELEN” 400 Meter Run 21 Kettle Bell Swings 12 Pull Ups 3 RFT

WARM UP: Foam roll Bottom squat holds x10 Leg swings 20 each leg 5 toe grab and reach 15 kick outs from squat Box jumps x 10 open atop the box 2rds M/E front squat 10-20-30 Record Weights at 10 rep 20 rep 30 rep Rest WOD: 10-20-30 Slam balls Walking lunge steps Ohs @45% [...]

WARM UP: Foam roll Shoulder dislocates x10 Kb swings x10 Frog jumps x10 Pull ups x10 Pushups x10 2rds SKILL WORK: Snatch STRENGTH WOD: DE: Snatch 12 sets of 2 reps @ 70% of 1RM on 1:30 WOD: 400m run or 500m row 21 kb swings 21 d/u 21 pull ups 3 RDS Rest 3 [...]