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Friday April 30th WOD

Warm Up: 2 Rds 10 PVC Pass thrus 10 PVC Sotts press 10 PVC Snatch balanc 10 push ups

10 Hollow Body Rocks


Strength: 10min EMOM 1 power snatch

1 hang power santch

1 Squat snatch



Conditioning:

15 Min Amrap

30 Double Unders

15 DB Hang Power Cleans (50/35)

30 Double Unders

15 HSPU/Kneel & Press

30 Double Unders

15 Push Press (50/35)

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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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