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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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Monday Sept 21st WOD

Strength: Strength: Strict Press 5x5 @ 75% or 1 RM Conditioning: 15 Min Amrap 7 Hang Power Clean (135/85)(115/75)(95/65) 10 Push Press (135/85)(115/75)(95/65) 7 Box Jump Overs (30/24) 200 m Run

Friday Sept 17th WOD

Strength: 10MIN EMOM 1 squat clean 1 hang squat clean 1 Hang Power Clean (increase weight as you go) Conditioning: 15 Min Amrap 200 Meter Run 9 Burpees over bar Max Overhead Squats (95/65) (75/55) *Ma

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