WODs

Rest Day

40-30-20-10 Toes to KB Wall balls 9/7kg Rest 5 minutes 40-30-20-10 Hip Extension 25/15# Wall balls 9/7kg

“DT” 5 Rounds for time: 12 Deadlifts 155/105# 9 Hang Power Cleans 155/105# 6 Push Jerks 155/105#

Olympic Lifting Focus: For QUALITY Clean First Pull x2x5 @ 80% of 1RM

Public Holiday: only 1 WOD at 11AM today. 5 Rounds for time: 50 Step-ups with 45/35# BB[…]

5 rounds: 1,000m Row as fast you can!

From Blocks (above knees) 5 sets: 2 Power Snatch + 1 Squat Snatch (by feel) 800m HEAVY[…]