1.  EMOM x 7 5 Hang Squat cleans 2.  5 RFT: 200m Run 40 Double unders 10 KBS, 70/53

Rest Day!!

1.  21-15-9: Dead Lifts, 225/155 400m Run 2.  Snatch Barbell Complex With Partner: 55/95 5 push-ups on the bar + 1 squat snatch + 2 OH lunges (snatch grip)   *Partner #1 works across gym (short way) (hands can’t separate from bar) *Parner #2 rest until partner #1 gets to them.  Each person must do […]

WOD In teams of two; “Manion” 7 RFT: 400m Run 29 Back Squats, 135/95 – taken from the ground, no racks.

“Tosh Sprints” 3 Rounds for time of: 200m Sprint, rest equal time + 300m Sprint, rest equal time + 400m Sprint, rest equal time. *200m = Mailbox & Back *300m = Stop Sign & Back *400m = Belfry Sign & Back Core: 10 Ring Push ups 15 Med Ball sit ups (15/20) 30 Supermans 3 Rounds