11/14 WOD Skill front squat 5 x 3WOD 4 Rounds30 Back squats 45/3530 Back rack lunges 45/35300 Meter back rack runEvery time you drop the bar: 15 Burpees 15 Wallballs 20/14
SkillPartner sled pushOne minute push one minute restRepeat for 10:00WOD5 shoulder to overhead10 toe to bars20 double unders
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11/12 WODSkill Ring DipsWOD: Elizabeth21-15-9Cleans 135/95Ring Dips
“Fight Gone Bad!”Three rounds of:Wall-ball, 20 pound ball, 10 ft target (Reps)Sumo deadlift high-pull, 75 pounds (Reps)Box Jump, 20” box (Reps)Push-press, 75 pounds (Reps)Row (Calories)In this workout you move from each of five stations after a...
