1. Run 6 x 200m Run, :40 Rest *man hole & back = 200m 2. WOD 3 RFT: 21 Box Jumps, 24/20 15 Bar Facing Burpees 9 Power Cleans, 135/95

Teams of 2 or 3: Run to bottom of stairs by the river and back (teams must run together) Then: 100 box jumps 24/20 (jump no step ups) 200 push-ups 300 sit-ups *1 partner working at a time Then: Run to bottom of stairs by the river and back (teams must run together)

WOD 15.3 Complete as many rounds and reps as possible in 14 minutes of: 7 muscle-ups 50 wall-ball shots 20/15 100 double-unders  Men use 20-lb. ball to 10 feet, Women use 14-lb. ball to 9 feet Games Scaled Complete as many rounds and reps as possible in 14 minutes of: Complete as many rounds and reps as possible in […]

Rest And Recover!!!!!

1. Conditioning 500m Row Then: AMRAP x 9min 10 Push-press 95/65 35 DU’s 10 Burpees 2. Skill On the 30 seconds for 5 min. do : 80% of Jerk Max 1 Power Clean + 1 Hang Squat Clean + 1 Jerk