WOD-Josh
21 Overhead Squat (95#)
42 Pull-ups
15 Overhead Squat (95#)
30 Pull-ups
9 Overhead Squat (95#)
18 Pull-ups
Rest 2 Mins
1000m Row
100m Walking Lunge
WOD-Josh
21 Overhead Squat (95#)
42 Pull-ups
15 Overhead Squat (95#)
30 Pull-ups
9 Overhead Squat (95#)
18 Pull-ups
Rest 2 Mins
1000m Row
100m Walking Lunge
Strength/Skill
Power Snatch/Handstand Walks
WOD-For Time
10 Rounds
5 Thrusters (115/75)
1 Rope Climb
Strength/Skill
Back Squats/Sprints
WOD-8 Min AMRAP
“Cindy”
5 Pull Ups
10 Hand Release Push ups
15 Squats
Rest 2 Mins
5 min AMRAP
2 Muscle Ups
4 Handstand Push Ups
6 Deadlifts (275/185)
Strength/Skill
Push Press/Toes to Bar
21-18-15-12-9-6-3
Box Jumps (24/20)
Power Cleans
then
400m Run
Strength/Skill
Deadlifts/Ring Dips
2 Rounds: For Time
100 Double Unders
50 Kettlebell Swings (55/35)
25 Goblet Squats
10 KB Sumo Deadlift High Pulls
Strength
Bear Complex-2x
WOD-15 min EMOM/AMRAP
8 Wall Balls
8 Burpees