3 min mobility 6 min Warm up Row 250 meters Inch worms x5 Lunges with a twist x 6 Air Squats x 10 Back Squat 10 @ 65% x3 Wod 25 min cap 21, 18, 15, 12,9, 6,3, Thrusters 95/65 Burpees Row cal
3 min mobility 6 min Warm up Mountain Climbers x10 Ring Pulls x10 Air Squats x10 Push Ups x5 Bench Press Warm up with light sets then 6 @ 70% x 3 EMOM 8 min Strict Pullups 6-8 Dips 5-7 WOD 12 min [...]
3 min mobility 6 min Warm up Row 250 Meters Air squats x10 Toe Touches x10 Side Lunges x10 OHS Squat 10 @ 65% x3 EMOM 8 min T2B x 5 Handstand Hold 45 sec hold WOD 3RFT 8 Box Jumps 24/20 8 Presses [...]
3 min mobility 6 min Warm up Jumping Jacks x 10 Broad Jumps x5 Air Squats x10 Frankensteins x10 Snatch 5 @ 60% 4 @ 70% 3 @75% Work to a heavy Single EMOM 10 min pull ups x 10 DU 30 sec work WOD [...]
