Warmup – ROM drills, dynamic stretches, 500m row, 30 sec handstand hold, 25 sit ups, 10 KB halos, each direction WOD: 4 Rounds 25 Cal. Row 25 KB side bends , each side (AHAP) 25 Push Press (75-95/55-75#) 25 V- ups 25 Back Extensions Cooldown: Roll and stretch

Warmup: 12 flag push ups, 20 squats, 12 pike push ups, 20 sit ups, 20 slow mountain climbers, 20 knee sit throughs, 20 lunges, 10 broad jumps, 10 squat and reach WOD: For time: 800m run 50 sit ups 30 box jumps 15 burpees 800m run 50 russian twists 30 push ups 15 burpees 800m more »

Warmup: row 1000m WOD: 2 Rounds 130 Mountain Climbers 15 Burpees 15 Ring Rows 15 Box Jumps 15 Wall Balls 30 Sit ups 30 Jumping lunges 5x Gym length bear crawls 750m row Cooldown: Roll out and stretch

Warmup: ROM, dynamic stretches, 3 x :45 single leg jump rope; :15 rest then 3 rounds :20 lunges :20 HRPU’s :20 Bird dogs Strength: Bench Press 10 x 1-2 @85% WOD: 4 Rounds for time 10 DB Front Squats 20 DB Power Snatch 30 Sit ups Cooldown: Chest stretch, warrior twists, side angle, shoulder roll more »