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Tuesday Dec 12th WOD


Strength: Back Squat 5x4 @ 80%

Strict Pull ups, weighted pull ups, pull up progressions

3 Rounds: 10 Front Squats (205/155)(185/135) (155/105) 20 Chest to Bar Pull-Ups 50 Double Unders

Squats should be heavy where you have to break them up.


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Wednesday Sept 23rd WOD

Partner WOD: 26min AMRAP: *26 Reps of each movement...split reps evenly btwn partners) KBS Wall Balls Hang Power Snatch (135/85)(115/75)(95/65) Planking Burpees Alt DB Lunges Front Squats (135/85)(115

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