Team WOD: In teams of 4: Pace setter:  50 double unders P1: KBS 35/55 P2:  CJ 95/155 P3: Rest 5 rds

Strength: All A:1 Max Effort Front Squat A2:  5 Box jumps 24/30 Conjugate: A1:  Banded Good Mornings 4×25 A2:  Band Marches 4×25 B1:  Strict Press 3x10x 60% B2:  Band Pull Aparts 3×25 GPP: AMRAP in 7 min. Sand bag Jumping Lunges x 10 T2B x 10 KB Cleans (one in each hand) x 10  35/55 […]

Mobility, Mobility, Mobility!!!!!!! Take the time to work on this part of your fitness.

WOD: 3 min AMRAP: 3 power snatch 7 wall ball 3 power clean 7 pull-ups 5 rds 1 min rest between rds

Strength:  ALL Speed DL 6x1x 60% Conjugate: A1:  Banded  Bench 5x3x 50%+purple or red bands A2:  Two handed KB bent over rows 5x10x 55/70# B1: Explosive push-ups 3×10 on 45# plates (stack 2 on each side) B2: Rack band pulls 3×20 (put band around pull-up bar and with hands 12 inches apart pull band to […]