Pull-ups, Sit-ups, Lunges

WOD______________________________________Barbell & AccessoryA) Back Squat 5-3-1-1-1B) Choose one mobility drill from the posters 5 x 2minsC) 100m Row, 5×1 (preset to 100m; get faster each...

Deads, HPC, Push Jerks

WOD______________________________________Barbell & AccessoryA) Clean & Jerk 1-1-1-1-1B) GHD Raise 5x5C) Seated Box Jump 5x5_________________________________________________________________Foundations For time (20 cap)5 RFT12 Deads9 Hang Power Cleans6 Push...

Row, Double-unders, Burpees

WOD______________________________________Barbell & AccessoryA) Behind the neck Jerk 1-1-1-1-1B) Strict Pull-ups 5x5C) Knees to Feet 5x5_________________________________________________________________Foundations For time (20 cap)50 Burpees40 Mt Climbers30...

Pull ups, Thrusters, Row

WOD______________________________________Barbell & AccessoryA) Squat Snatch 1-1-1-1-1B) Hand Stand Hold Attempts 5x10C) Jumping Bar Muscle-ups 5x5_________________________________________________________________Foundations AMRAP 205 KB High Pulls 70/55/35#10...