W.U. 

Any Order

  • 4 Laps
  • Shoulder Circuit
  • PVC Pass Throughs  
  • 2 Minute Jump Rope
  • 1 Minute Row

M.O.B.  ADVANCE STRENGTH

  1. Squat Snatch     4x3
  2. 1 Squat Clean 3 Jerks     5 sets
  3. 3 P.O.S SNATCH (1. HANGING, 2. MID SHIN, 3. GROUND TO ATHLETIC CATCH) 4 sets
  4. Overhead Squats   4x3
  5. Snatch Pulls and Shrug from the ground     4x5
  6. 30 Pull-Ups
  7. Weighted Sit ups 20 with weight 20 without 2 rounds

W.O.D.   Beginners and Advance strength to Cash-Out with

3 ROUNDS FOR TIME:

  • 25 Reps Wall Ball M(20lbs) W(10lbs)
  • 25 Double Unders
  • 25 Box Jumps M(24-30) W(Tires-20inch)