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October 2nd Partner WOD


Partner WOD (Split reps evenly)

25 Minute AMRAP: 30 Hang power snatch (115/75) (95/65 30 Pull Ups 30 KBS (70/55)(55/35) 30 Push Press (115/75)(95/65) 30 Slam Balls


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Friday March 5th WOD

Strength: Overhead squat 5-5-5 Snatch balance 3-3-3 Conditioning: 12 Min Amrap 2-4-6-8-10-12-14-16-18…….. Thruster 95/65 KBS Push Ups

Thursday March 4th WOD

warm up: Arm circles x 10 Single Arm Circle x 10 Seal Claps x 10 Seal Claps palms down x 10 Alt shoulder rotations x 10 90 Degree Pull out x 10 Standing Scap Retracions x 10 Dislocates x 10 Strength:

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