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#