Warm up & Skill

Review movement standards, practice movements, & rotations

WOD

“Fight gone bad.”

Three rounds of:

Wall-ball, 20 -pound ball (Reps)

Sumo deadlift high-pull, 75 pounds (Reps)

Box Jump, 20" box (Reps)

Push-press, 75 pounds (Reps)

Row (Calories)

Burgner warm-up 

Down and up

Scarecrow

Muscle snatch

Drop 

OHS

Hang  power snatch

Skill

Snatch

WOD

“Isabel”

30 snatches for time

Warm up

2 minutes jump rope

Lunge complex

Dynamic walk

Wall climbs

Hollow rocks

Super rocks

Skill

Double unders

WOD

(M) Test #5

2 minutes of double unders

Right into

(G) Test #6

B2B tabata squats

Warm up

400m run

Dips

Pull ups

GHD sit ups

GHD back ext

OHS

Skill

KBS

WOD

“Helen”

3 rounds of:

400m run

21 KBS

12 pull-ups

Warm up

2 minutes of double unders

Strict dips 

Toes to rings

Super rocks

Hollow rocks

Skill

Pull-ups & Thrusters

WOD

(G) Test #3

3 x max effort pull-ups

Rest as needed

(W) Test #4

3 x max effort thrusters

W/65 M/95

Rest as needed