WOD 3 Rounds Row 1000m 20 Deadlifts (225/155) 20 Burpee *25 Minute Cut-Off MOBILITY A - Side Lying Quad Stretch 1x60s/Side B - Box Hamstring Stretch 1x60/Side C - Seated QL Stretch 1x60s/Side *Use 2.5# [...]

STRENGTH A1 Pressing Overhead Squat 3x2-3* *Empty Bar or PVC Pipe. B1 Snatch 2-2-2-1-1 WOD AMRAP 10 10 Hand Release Push-Ups 10 Box Step Ups (1x50/1x35)(24"/20")

STRENGTH A1 - Strict Pull-Up 8-8-5-5 @ Weight 4x5+ @ Strict Bodyweight 4x5 @ Negatives 4x8+ Band A2 - Landmine Twist 4x20 (55/45) WOD 5 Rounds 2 Minutes Work/2 Minutes Rest 10 Wall Balls (20/14) [...]

Strength A1 - Strict Dip 5-5-3-3 @ Weight or 4x5+ @ Strict Bodyweight 4x5 @ Negatives 4x8+ @ BAnd A2 - DB Top Down Row 4x16 (8/arm) Strength WOD EMOM 12 1 - 1x6 Hang [...]

Strength A1 Back Squat 10-10-10 A2 Tib Raise 4x Max Effort WOD 20 Rounds for Time 4 DB Snatch (1x50/1x35) 4 DB OH Lunge 3 Box Jump (24"/20") *13 Minute Cap

Open Gym! 9 to 11.