Rest Day!

1. Strength 10 min work to a heavy power snatch + hang squat snatch (no more than 90%) 2. Conditioning 12 min AMRAP 5 DL 115/155 10 Burpees 15 Box Jumps 20/24  

1. Conditioning 4 rds 400m run or 500m row or 100 DU’s 10 Thrusters 65/95 20 Sit-Ups 2. Skill 9-7-5-3-1 Dips

Teams of 2 or 3: Compete 3 rounds of: 15 KBS (55/70) 15 Toes 2 Bar 15 Squat Jumps 400 Meter Run all together 2 rounds of: 12 KBS (55/70) 12 Toes to Bar 12 Squat Jumps 400 Meter Run all together 1 Round of: 9 KBS (55/70) 9 Toes to Bar 9 Squat Jumps [&helli... Continue Reading

OPen WOD 15.4 Movement Standards Workout 15.4 8-minute AMRAP: 3 handstand push-ups 3 cleans 6 handstand push-ups 3 cleans 9 handstand push-ups 3 cleans 12 handstand push-ups 6 cleans 15 handstand push-ups 6 cleans 18 handstand push-ups 6 cleans 21 handst... Continue Reading