Tuesday Dec 11th WOD

Strength: 20min to Find 1 RM Back Squat

Conditioning: 15 min Cap

100 Alt Barbell Lunges (115/75)(95/65) Every Min on the Min 4 Burpees (Rx+ is 5 Burpees) When the clock starts you will do 4 burpees (or 5 for RX+). Then you have the rest of the minute to do as MANY Alt Lunges as you can. When the minute is up - you start the next minute with 4 burpees.

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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

Strength: 10min to work on 2 touch and go Power Clean or Squat Cleans *go at own pace. Work on form and increase weight each set if possible Conditioning: (20min Cap) 15 Squat Cleans (135/95)(115/85)(