Friday, January 5, 2018

Skill Work
AMRAP 6
Dead-hang
*if an athlete comes off the bar complete 8 burpees

WOD
10 Rounds
10 Air Squats
10 T2B
10 Push Ups

Thursday, January 4, 2018

Strength
Front Squat
4 x 8 @ 60 – 70%

WOD
21 – 15 – 9
DB Burpees (45/30)
DB Push Press
DB Lunges

Wednesday, January 3, 2018

Skill Work
‘Goat Everyday’
Athletes have 15 minutes to work on HSPU or Muscle Ups

WOD
AMRAP 10
20 Wall Balls (20/14)
10 Strict Pull Ups