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Wednesday March 11th WOD

Skill: Sit ups & Push ups


Conditioning: Partner WOD

5 rounds for time 30 synchro air squats 20 HSPU 400m Run together 10 synchro burpees 10 Hang power cleans (Rx+175/105) (Rx165/95)(155/85 scaled)


Unless specified as “synchro,” teams will split work evenly

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Thursday May 6th WOD

Strength: Bench Press 3x10 @ 65% Bicep Curls: 3x 12 each arm Tricep Ext: 3x12 Conditioning: 2 Rds (15min CAP) 20 Push Ups 15 Ring Row 10 T2b/knee to chest 400m Run 20 Push Ups 15 Ring Row 10 T2b/knee