Warm up & Skill

Rowing stroke

• Push 

• Pry

• Rock

• Roll

WOD

“Jerry”

Run 1 mile

2K row

Run 1 mile

Warm up

2 minutes double unders

Broad jumps

V-ups 

GHD sit ups

Strict toes to bar

Skill

Box jump & wall ball

WOD

15-minute AMRAP

10 box jumps

10 wall ball shots

Warm up

400m run

Dips

Pull ups

GHD sit ups

GHD back ext

OHS

Skill

HSPU

WOD

3 rounds of:

30 toes to bar

30 KBS

600m run 

Burgner warm up

Down and up

Scarecrow 

Muscle snatch

Snatch grip push press

Drop

OHS

Hang power snatch

Skill

Power snatch & double unders

WOD

CF Open 11.1

10-minute AMRAP

30 Double unders

15 Power snatches, 75# / 55#

Warm up

2 minutes of double unders

Hand walk

Bucket work

Leg lifts on dip bars

Hollow rocks

Super rocks

Skill

HSPU & pistols

WOD

“Cindy” or “Mary”

5 pull-ups/10 push-ups/ 15 squats or 5 HSPU/10 pistols/ 15 pull-ups