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Jan 15th WOD


Strength: Bench Press 5x3 @ 85%

DB Tricep extesnions or Push down with rope * Do these in between your bench press sets

Conditioning

15 Min AMRAP 15 Push Ups

12 Toes to bar/V-ups/Knee to Chest

9 Push Press (135/95) (115/75) (95/65)


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Friday April 12th WOD

Strength: 10min Emom 1 Power Snatch 1 Hang Power Snatch 2 OHS Conditioning: 5 rounds 50 Dubs 5 Pull ups 5 T2B 30 Air Squats

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