WODs

Front Squat 21’s (same weight as Mon/28 Nov) then complete: x3x7 Russian Dips

OLY LIFT SESSION: For QUALITY Hang Power Cleans X3x8  @70% 1 RM clean

Team WOD (teams of 2) Buy in: 50 wall balls (9kg) each Then complete 5 rds each of[…]

SKILL WORK: 10min EMOM: 2-4 Muscle-ups +20 DU’s METCON: Strict T2B 10-10-10-10-10 KBS 50-40-30-20-10 (18/12kg)

Front Squat 21’s (add 5 – 10#) then complete: x3x7 weighted Pull-ups @ 50% of 1RM (same[…]

Rest Day 🙂

Sandbag carry Team WOD (2 persons) 200 Renegade Row Manmakers FOR TIME