WARM UP: Foam roll 15 lunges on the wall 15 super mans 15 v-ups 20 split squats 10 step ups per leg 2 laps around the bld Warm up dead lift WOD: In teams of two, alternate tasks, and complete as many rounds and reps as possible in 20 minutes of: 225/155 lbs Deadlift x [...]

WARM UP: Shoulder dislocates Shoulder stretch with the band 15 split jerks 20 mins gymnastics 3-5 attempts Kipping Pullups 3-5 attempts butterfly 3-5 attempts hand stand walk 3-5 attempts strict handstand pushups 3-5 attempts Kipping handstand pushups WOD: 10 shoulder to overhead 50 double unders 5rds for time Rx 185/125 scaled 50% of 1 rm [...]

WARM UP: Foam roll 800 m jog 10 air squats 15 pushups 5 strict Pullups 15 mins to build to a heavy single on the bench 3×9 strict dips 2 Mile time trial MOD: Yummy Chicken Fajitas Ingredients •3 lbs chicken breast, cut in thin strips; •3 bell peppers; •3 onions, sliced; •2 tbsp oregano, [...]