Warm upGDW Skills All WOD – 1 AMRAP in 10 minutes. 5 Shoulder to Overhead (M=115lbs, F=75lbs) 10 Deadlift (M=115lbs, F=75lbs) 15 Box Jumps, (M=24″, F=20″) 5minute rest 5 rounds of 10 OHS – 95/75lbs 10 C2B Pull ups After bash Stretch
Read MoreGDW + BB Skill Front squat WOD – 1 PR – Front squat 3-3-2-2-1-1-1 WOD – 2 Coach’s choice After bash Stretch
Read MoreWarmup GDW WOD – 1 AMRAP in 14 mins 7 C2B Pull ups 50 WBS 100 DU / 300 SU WOD – 2 Max Burpees in 7 minutes After bash Stretch
Read MoreWarm upGDW Skills All WOD – JT – bench mark hero 21-15-9 Reps For Time Handstand Push-Ups Ring Dips Push-Ups After bash Stretch
Read MoreWarm up GDW Skills All WOD – 5 Rounds: 10 Burpees 10 Toes-to-Bar 50 Lateral hops WOD – 2 Box Jump PR – max height After bash Stretch
Read MoreWarm upCoach’s warm up Skills OH Lunges WOD – AMRAP in 20 mins 10 OH Step up – 35/15lbs 20 Sit ups 30 Back extn After bash Max Unbroken DU Stretch
Read MoreWarm up GDW Skills Thrusters WOD – Bench mark Hero –Coe 10 rounds for time 10 thrusters – 95/65lbs 10 ring push ups After bash Stretch
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