Teams of 2 or 3: Run to bottom of stairs by the river and back (teams must run together) Then: 100 box jumps 24/20 (jump no step ups) 200 push-ups 300 sit-ups *1 partner working at a time Then: Run to bottom of stairs by the river and back (teams must run together)

WOD 15.3 Complete as many rounds and reps as possible in 14 minutes of: 7 muscle-ups 50 wall-ball shots 20/15 100 double-unders  Men use 20-lb. ball to 10 feet, Women use 14-lb. ball to 9 feet Games Scaled Complete as many rounds and reps as possible in 14 minutes of: Complete as many rounds and reps as possible in […]

Rest And Recover!!!!!

1. Conditioning 500m Row Then: AMRAP x 9min 10 Push-press 95/65 35 DU’s 10 Burpees 2. Skill On the 30 seconds for 5 min. do : 80% of Jerk Max 1 Power Clean + 1 Hang Squat Clean + 1 Jerk

1. Conditioning For time: 50 Wall-Ball 50 Box Jumps 20/24 50 KBS 35/55 25 Wall-Ball 25 Box Jumps 25 KBS 10 Wall-ball 10 Box Jumps 10 KBS 2. Skill Emom x 5 min 3 MU’s or 7 dips