W.U. 

1 minute Ball Slams

1 minute Row

4 laps

1 minute Double unders or singles

M.O.B. 

  • GrassHopers 10 each side
  • Iron Cross 10 each side
  • Foam Rolling
  • Butterfly stretch
  • Shoulder Stretch PVC pass throughs snatch grip

W.O.D. 

LINDA

For Time

10,8,7,6,5,4,3,2,1.

  • DEADLIFT M(BODY WEIGHT) W(BODY WEIGHT) MODIFY LESS IF YOU HAVE BACK ISSUES
  • BENCH PRESS  Body weight or less
  • POWER CLEANS Body weight or less