Warm-up
Tabata 3x
Ring Rows
Split Jumps
Break dancers
BB OHS
Strength
OHS
5-5-5-5-5
Work to 5 heavy working sets.
WOD
3RFT
20 OH plate Walking Lunges (45/25)
25 KBS (62/45)
30 Sit-ups
18min Time cap
Cashout– 100m sled push (90#) (to stop sign and back)
Strength
20min to establish Heavy Power Clean + Split Jerk
WOD
“Randy”
75 Power Snatches For Time
(75/55)
Warm up
Agility drills/ running drills
Skill
400m Run x 4 sets
Rest 1min between sets
WOD
For Time
50 WB (20/14)
100 DU’s
40 WB (20/14)
100 DU’s
30 WB’s (20/14)
100 DU’s
17:00min Time cap
