Strength/Skill: 4 Sets: Wt. Back Ext. x 8-12 @2111 Supine Row (Chest to Ring get as horizontal as possible) x 8-10@1110 WOD: AMRAP in 7 Minutes: Dumbbell Burpee Deadlifts *Score equals weight of dumbells used times number of burpees performed.  Example 2×40 pound dumbbells x 50 burpees = 4000 Additional: Weekly Challenges MobilityRead More

Strength/Skill: Warm Up: 3 Rds Agility Ladder=>50m Sprint=>5 Burpee=>10 Sit Ups Skill: Thruster KB Swing WOD: AMRAP in Given Minutes 1 Thruster 1 KB Swing 2 Thruster 2 KB Swing 3 Thruster 3 KB Swing ….. ect. Additional: Weekly Challenges MobilityRead More