W.U.

  • 5 minute Jump Rope
  • 4 laps

M.O.B. 

  • FOAM ROLLNG

3 ROUNDS OF  

  • 5 PULL UPS
  • 10 WALL BALLS
  • 15 CLEAN GRIP JUMP SHRUGS M(65LBS-135LBS) W(15LB-115LBS) 

W.O.D. 

25 MINUTES OF AS MANY ROUNDS AS POSSIBLE

  1. 10 REPS HANGING POWER SHRUGS ABOVE THE KNEE(CLEAN GRIP) M(65LBS FOR THE FIRST 5 MINUTES, 95LBS FOR THE SECOND 5 MINUTES, 115LBS FOR THE THRID 5 MINUTES, 135LBS FOR THE FOURTH 5 MINUTES, 165-315 FOR THE FIFTH 5 MINUTES.  * STAY AT THE WEIGHT THAT YOU CAN DO GREAT!!! TECHNIQUE WITH.  THAT GOES FOR MEN AND WOMAN
  2. 5 PULL-UPS OR RING BODY ROWS
  3. 5 RING DIPS OR BENCH DIPS OR TIRE DIPS

COMPETITORS EDGE

  • 4X5 FRONT SQUAT
  • 5X3 BACK SQUAT