Warmup: ROM, dynamic stretches, 500m row, 30 second wall sit, 10 Goblet squats, 15 Back extensions WOD: Tabata – 4 minutes :20/:10 Plank or Handstand Holds then 7 min AMRAP: 10 Pull-ups 15 Box Jumps Rest 2 minutes, then 12 min AMRAP: 8 Deadlift (95/65) 8 Hang Power Clean (95/65) 8 Push Jerk (95/65) Cooldown: more »

Warmup: ROM, dynamic stretches, 200m med ball run, 15 jumping pull-ups WOD: For time: 100m sled drag 10 pull-ups rest 1 minute 100m *backwards* sled drag 8 pull-ups rest 1 minute 100m sled drag 6 pull-ups rest 1 minute 100m *backwards* sled drag 4 pull-ups rest 1 minute 100m sled drag 2 pull-ups Then: TABATA more »