W.O.D. As Teams of 2 Complete For Time             800 Run             40 Alternating Atlas Stone 2 Shoulder 115/65 (20 each)             800 Run             40 Beetle Walking Lunges (each leg = 1 rep, synchronized)             800 Run             40 Alternating Tire Flips (choose the right one, 20 each)             […]

Strength/Skill Class Snatch warm up with form & technique Warm up for WOD W.O.D.             Snatch (Full Squat) Ladder             Complete 5 Snatch Ladders For Time             Lane 1; 155/165/175/185/195             Lane 2; 105/115/125/135/145             Lane 3; 55/65/75/85/95 There will be 3 “lanes” set up in the gym and you […]

Strength/Skill Push Jerk 3×5 @ 50% Then W.O.D.             Complete 3 Rounds For Time             800 Run             20 Sumo Deadlift High Pulls 95/65             20 Shoulder 2 Overhead 95/65 (from the floor)

Strength/Skill Back Squat 3×2 @ 75% (full stop in hole) W.O.D.             EMOM 16 minutes (odd/even)                         10 Back Squats 115/85 (from the floor)                         10 Box Jumps 24/20

Strength/Skill Thrusters 3×5 @ 55% W.O.D.             Complete For Time             21-15-9             Thrusters 95/65             Ring Rows