Category: WOD

Warm up Foot drills 70' each Walking hamstring 70' Walking hip flexor 70' WOD amrap 40 1000m run 8 deadlifts 20 strict push ups 20 pistols

Warm up 3 minutes each leg Barbell quad smash 4 rounds 6 lunge and reach (total) 10 tiger sit downs (total) 14 captain Morgan’s (total) Skill 10 minutes on hang snatch Strength Emotm 16 Hang snatch Wod 4 RFT 5 hang snatch 5 hspu 40 double unders

Warm up 3 rounds 10 deck squats 10 sky reaches each side 10 Cossack squats each side 10 minute squat test Strength 20 rep back squat Wod Amrap 13 5 hang cleans 15 pull ups 200m run