Conjugate and Endurance: DE Lower     A. Speed DL 10×1@40% 3rds B1. Bound Stairs x1 – walk down B2. Split jumps w bar x5 each leg (take old bar) B3. Bulgarian BW squats x5 each leg Then ( lunge every step back to gym) 3 rds C1. Seated Goodmorning... Continue Reading

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 T... Continue Reading

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