Strength/Skill Snatch 5 Sets: 1 Below Knee + 2 From Ground @ 70% WOD Teams of two, one person working at a time, complete the following for time: 100 Calorie Bike50 Burpee Pull-ups50 Partner Med Ball Sit-ups100 Calorie RowRead more

Warm-up 2:00 Bike, Row, Ski 3 Sets: 10 KB Deadlifts10 KB Goblet Squats:15 Goblet Squat Hold10 Sit-Ups Strength/Skill 5 Sets: 1 Power Clean + 2 Hang Cleans + 3 Front Squats Complete all 5 sets at a weight which can be completed unbroken WOD Complete 4 Sets: :30 Ski, CaloriesRest :30:30 Wall Balls 20/14Rest :30:30 KBS 70/53Rest :30Read more

WOD Complete 5 sets, not for time: Bench Press x Max Unbroken Reps1:00 Rope Climbs x Max Reps Rest as needed between movement and sets Score = weight moved, repsRead more

Warm-Up 2 Minute Bike, row, ski Then, :20 Bar Hang:20 Plank or HS10 Walking Lunges10 Ring Rows Strength/Skill 3 Sets, Not For Time: Strict Pull-ups x 5-10Wall Walks x 3High Box Jumps x 1.1.1 WOD Complete 3 Rounds For Time: 7 Toes-to-Bar7 Back Rack Lunges 95/6510 V-Ups 75/557 Front Rack Lunges 95/6515 Sit-Ups10 Push Press 95/65Read more

Warm-Up 2 Minute Bike, row, ski Then, 50 ft of each: JogSkipping high kneesLateral shuffleWalking LungesBear crawlBroad jumpInchworm Strength/Skill Push Jerk 10 Minutes to build to a heavy single or work on technique WOD Every 3:00 for 7 sets: 200 meter run Score = Slowest SetRead more