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Wednesday June 6th WOD


Skill: Strict Pull ups/ Negatives Bar Muscle Up Drills

Conditioning: Partner WOD

6 Rds

20 Deadlifts (225/155 lb) 42 Wall Ball 200m Run together 28 Overhead Squats (135/95 lb)(115/75) 38 Toes-to-Bars


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Strength: Front Squat 4x5 @ 80 % Conditioning: 4 Rounds 12 DB Dead Lifts (55/35) 6 Barbell Lunge + Squat Rx (95/65) 12 Box Jumps *Rest 1 Minute Between Rounds RX + Weight ranges: Men: 115-135# Women:

Monday July 26th WOD

Strength: Press 4x5 @ 80% Conditioning: 17min Amrap 6 HSPU 12 Power Snatches (115/75)(95/65 24 Air Squats

Friday June 23rd WOD

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