Pre WOD Rowing sprints : 500,400,300 Rest 2 minutes after each sprint. WOD 10 rounds for time of: 15 Deadlifts 135/95 15 push ups Post WOD Grip training

Pre WOD 1 strict press + 3 push press 7 rounds AHAP WOD 6 min ON/1 min OFF; 5 min ON/1 min OFF; 4 min ON/1 min OFF; 3 min ON AMRAP: 3 Wall walks 6 Front squats (75#/115#) 9 Box jumps Post WOD Paleo chair Achilles stretches

Pre WOD Tempo back squats 5 x 3 WOD Death by Burpees Minute 1: complete one burpee Minute 2: complete two burpees Minute 3: complete three burpees – continue in this fashion until you are no longer able to complete the requisite number of...

Pre WOD Take 10 to 15 min to work on handstands/ handstand push ups WOD Mt. Crushmore 25 min Time Limit: 3 rds of: 7 Lunges, 7 box jumps 24/20 , 7 bear crawls then… 3 rds of: 14 k2E, 14 situps, 14 L-sits ( hold for 3-5 sec.) then…. 3...

Pre WOD Power Snatch 4 x 5 Snatch Balance 4 x 3 WOD Do all of the following in order for time: 50 DUs 20 Burpees 20 Power snatch 95/65 20 OHS 95/65 20 Burpees 50 DUs Post WOD Shoulder mobility

Pre WOD Take 20 min to find a 1 rep max for a clean and jerk WOD 8 min AMRAP 8 power cleans 115/75 6 push press 115/75 4 front squats ” ” rest 2 min, then run a 400m sprint Post WOD Your guess is as good as mine.