Friday, 10 May 2019 WOD

Warm up

A. 500m Row

Then 3 rounds not for time

8 Ring Dips/Box Dips

8 Chest to Floor push ups

Strength

B. Back Squat

5 sets of 8 at  60% of 1 RM Back Squat

Metcon

C. 3 Rounds for Time

12 Toes to Bar

20 Wall Ball 20/14

12 Toes to Bar

20 Cleans w/ the Wall Ball

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Thursday, 9 May 2019 WOD

Warm up

A .2 Rounds

20 second Cal Bike

20 Burpees

10 Pullups (any variation)

Strength

B. Hang Power Clean

5 sets of 3 @ 80% of 1 RM Clean and Jerk

Metcon

C. 50 Assault Bike Cal for time

Skill

D. Deficit Hand Stand Push-Up/Strict Hand Stand Push-Ups/Hand Stand Walk