Warm-up 2 minute bike, row, ski then… 2 sets: :15 Plank or HS hold5 Bottoms up kb press100 Meter jog Strength/Skill Shoulder Press 8@65%6@75%4@80%3@85%2@90%10@50% -Perform 5 single arm DB rows/arm between each set of press. WOD Every 5 minutes, for 15 minutes (3 sets): 400 Meter Run250 Meter row or ski12 Alternating DB snatch 50/35...Read More

Warm-Up 2 Minute Bike or Row 3 Sets: 10 Ring rows10 KB deadlifts2 Lunge matrix/side Strength/Skill Box Squats 4-4-4-4-4 @ 21X1 WOD 10 Minute AMRAP: 5/3 Strict Pull-ups5 Burpees7 KBS 70/53 Compare to: 6/24/2024Read More