Warmup: ROM, dynamic stretches, 15 squat jumps, 15 dips Strength: Deadlifts Warmup: 5/5/3 @ 40/50/60% Work: 5/5/5+ @ 65/75/85% 1RM WOD: 5 rounds 10 Box Jumps 10 Calorie Row 10 Elevated Dips (adv. do ring dips; mod. do box dips) Cooldown: 2 min plank. Roll out calves, hamstrings and IT bands. Do banded stretches on more »

Warmup: ROM, dynamic stretches, 15 pushups, 15 tent pushups Strength: Bench Press Warmup: 5/5/3 @ 40/50/60% 1RM Work: 3/3/3+ @ 70/80/90% 1RM WOD: 4 Rounds for time 10 Strict Press (65-95#/35-65#) 30 Cal Row 60 Double Unders Cooldown: 25 GHD sit-ups, 25 Supermans Roll out and stretch

Warmup:  ROM, Junkyard dog, 10 Snatch Balance, 10 Snatch Pulls, 10 Overhead squats all with PVC Strength: Snatch Warmup: 5/5/3 @ 40/50/60% Work: 5/5/5+ @ 65/75/85% 1 RM WOD:  5 Rounds for Time 5 Power Snatch (65-95#/45-65#) 10 Pushups 15 Cal Row or 25 Double Unders Cooldown: 2 x 2 Min Plank, work on mobilization

WLC Participants, if you didn’t do the end workout yesterday, do it today. Warmup:  ROM drills, Max strict pullups or 25 ring rows, 25 push ups, 25 situps WOD:  For time 60/50/40 KB Swings Cal. Row Cooldown: 25 GHD situps, 25 Back extensions, Roll and stretch