WODs

Olympic Lifting Focus: For QUALITY Muscle Clean x3x5 (light sets) The muscle clean is helpful at lighter[…]

3 rounds for time of: 800m Run 30 hip extensions holding a 45/35# plate    

3 Rounds for time: 21 DB snatch (right arm) 15/10 kg 21 L pull-ups 21 DB snatch[…]

Thrusters 5-5-5-5-5 (Clean from floor) Rest 10 minutes Weighted pull-ups 5-5-5-5-5

Rest Day!

BUY IN: 30 Towel pull-ups (per person) 20 min AMRAP TIMER: Rotate each round between 10 cal[…]

For time: 100 Double Unders 25 T2B 25 Deadlifts 225/155# 50 Box jumps 60cm