Warm-up

General Warm-up

WOD

• 1mile run
• 25 air squats every 200m

Post WOD Strength

Work up to a heavy back squat

Happy Friday!

Warm-up

WOD

Team of Two

For time:

• 100 Deadlifts 135/95
• 50 Burpee Box Jumps 24/18
• 2000m row
• 50 Power Cleans 135/95
• 100 Front Squats 45/35

Note: Team must complete all reps before moving onto next movement.

Warm-up

General Warmup

WOD 

7 rounds 

• 10 ohs 95/65
• 7 chest to bar pull-ups 

then buy out

• 150 double Unders or 500m row

Post WOD 

work up to a heavy Push Press 

Warm-up

General Warm-up

WOD

12min amrap

• 10 OH Walking plate lunges 45/35
• 10 KB swings 70/55
• 10 Push-ups

2min rest

5 Rounds

• 1min ME Cal Row
• 1min Rest

Note: Score is total reps + cal