WOD: run 800 (the loop that goes past gas station) 20 pull ups 20 wall ball 15/20 20 double unders overhead plate carry around mailboxes & back(25/45) 20 pull ups 20 wall ball 20 double unders overhead plate carry 20 pull ups 20 wall ball 20 double unders run 800

Skill/Strength: overhead squat (65% of max) unbroken max reps 2 minute rest unbroken max reps WOD: 21-15-9 deadlift (50% of max) burpees knees 2 elbows ON FLOOR

Skill: push ups – unbroken max (bottom is touch and go) rest 1 minute push ups – unbroken max WOD: 10 min. AMRAP 15 squats 10 power cleans 95/135 (you can start push press when 10th rep is on shoulders) 5 push press 95/135

TEAM WOD

CINCO 1 GAMES WOD 11 These workouts are treated as 2 different workouts but will be done with 1 min transition time in between. Weights and movements listed are for THE FITTEST PEOPLE IN THE WORLD. Please ask your trainer how to scale effectively. 5 Deadlifts 405/265       ( M 315/275/225 W 205/185/155) 5 weighted 55/35 […]