WOD: 75/55 pound Back squat, 50 reps 15 foot Rope climb, 5 ascents (sub 25 pull ups) 75/55 pound Back squat, 40 reps 15 foot Rope climb, 4 ascents(sub 20 pull ups) 75/55 pound Back squat, 30 reps 15 foot Rope climb, 3 ascents(Sub 15 pullups) 75/55 pound Back squat, 20 reps 15 foot...Read More

Skills Quick ropes GHD: 4 Rounds  NFT Back Extention 2 rounds x 6-8 Hip Extention 2 Rounds x6-8 10 KB goblet squats to thrusters WOD : 20 kb swings 2 push ups 18 kb swings 4 push ups 16 kb swings 6 push ups and so on… I know it was posted Wednesday but we didn’t...Read More