TEAM WOD Teams of 3 (2 working, 1 rests) 3 Rounds for time of: ROUND 1 50 Power Cleans, 135/95 150 KB swings 55/35 – switch every 30 secs ROUND 2 50 Power Cleans, 135/95                                                          […]

1.  Metcon ARMAP 7: Wall Balls EMOM complete 5 Deads, 225/155 Start with the wall balls.  Score is number of wall balls complete in 7 minutes. 2.  Skills 2×30 unbroken Box Jumps, 24/20 – games standards. Take as little rest between sets as possible.  If you miss, stall or can’t rebound a rep you must […]

Rest day  – Be active Mobility 12:00pm & 5:30pm  

1.  Metcon 21-15-9: HSPU C2B 400m Run after every round. 2.  Snatch Skills 7 x 2 High Hang Squat Snatch – From pockets – FAST 3.  Squats 2×10 Back Squats Sets should be challenging and UB. Muscular endurance.

  1.  Skills 10 Rounds for time: 30 Unbroken Double unders 2.  Metcon “Open 11.4” AMRAP 10: 60 Bar Facing Burpees 30 OHS, 120/90 10 Muscle ups Scale: MU for dips Striking class at 6:30PM.