1.  Metcon ARMAP 7: Wall Balls EMOM complete 5 Deads, 225/155 Start with the wall balls.  Score is number of wall balls complete in 7 minutes. 2.  Skills 2×30 unbroken Box Jumps, 24/20 – games standards. Take as little rest between sets as possible.  If you miss, stall or can’t rebound a rep you must […]

Rest day  – Be active Mobility 12:00pm & 5:30pm  

1.  Metcon 21-15-9: HSPU C2B 400m Run after every round. 2.  Snatch Skills 7 x 2 High Hang Squat Snatch – From pockets – FAST 3.  Squats 2×10 Back Squats Sets should be challenging and UB. Muscular endurance.

  1.  Skills 10 Rounds for time: 30 Unbroken Double unders 2.  Metcon “Open 11.4” AMRAP 10: 60 Bar Facing Burpees 30 OHS, 120/90 10 Muscle ups Scale: MU for dips Striking class at 6:30PM.

Metcon “DT” 5 Rounds for time: 12 DL, 155/105 9 Hang Power Cleans, 155/105 6 Push Jerks, 155/105   Scale as needed but this is a HEAVY workout. 155/135/115 Men 105/95/75 Women 2.  Clean work up to a heavy single. 3.  Front Squats 3×5 across – If you attended Sat TEAM wod replace Front Squats […]