WOD

A. Three sets of: Dumbbell or Barbell Push Press x 6-8 reps Rest 60 seconds Single Leg Deadlift x 6-8 reps each leg @ 3011 Rest 60 seconds Double-Under Practice x 60 seconds Rest 60 seconds B. In teams of two, alternate sets to complete four each of: 10 Dumbbell Ground to Overhead 10 Box Jump Overs 300 Meter […]

1 round for time and reps: Row 1000m AMRAP Double Unders in 3:30

REST/RECOVERY/MOBILITY

OHS – 1-1-1-1-1-1-1

A. 10 Pull ups on the minute for 10 minutes rest 5:00 B. Wallballs – 12 reps (unbroken) x 10 sets, rest 60 seconds exactly

3 Rounds for time: 10 Cleans – 60/45kg 15 Ring Dips 20 Knees to Elbows

A. Four sets of: Ground to Overhead x 3-5 reps Rest 2-3 minutes B. In teams of 3, alternate rounds to complete as many rounds and reps as possible in 9 minutes of: 3 Power Cleans (185/125 lbs) 6 Tall Box Jumps 9 Push-Ups

MOBILITY/ACTIVE RECOVERY

A. Three sets of: Back Squat x 5 reps Rest 2-3 minutes B. Two sets of: Against a 5 minute running clock, complete: 500 Meter Row 50 Kettlebell Swings (24/16 kg) Pull-Ups x Max reps Rest 5 minutes between sets

A. Five sets of: Push Press x 2-3 reps Rest 2 minutes B. Complete four each of: 10 Dumbbell Ground to Overhead 10 Box Jump Overs 300 Meter Run