Category: WOD

Warm up 90/90 Single arm farmer carry 100' each arm 20 deck squats 40 side to side hops 3 rounds Strength Work to single rep max box jump WOD 50 Burpee box overs 50 double unders 50 lunges 50 double unders 50 hr push ups 50 double unders

Warm up Hero pose 5 minutes Then 4 rounds 20 cossack squats 70' bear crawl 70' oh carry each arm Strength 10 rep shoulder to oh Wod 5 thrusters 10 toes to bar Amrap 10  

Warm up 20 shoulder openers 10 swimmers 10 prone press 5 wheel 4 rounds Skill/Strength Handstand Deficit hspu 5-5-5-5-5-5 Wod 30 DB snatch 30 Hspu 1000m run 30 Hspu 30 db snatch