Strength/Skill: Warm up: 3 Rds NFT: Hang Power Clean x 3 Shoulder to Overhead x 3 200m Run Strength: (Week 5) High Bar Back Squat x 20 (<200 LBs increase 10 LBs, >200 increase 5 LBs) Skill: WOD: Benchmark Friday!!!   Additional:  5-8 First Rib/Mobility BallRead More

http://surgeanniversary.wodhub.com/details WOD #1- Hula Hoop Fun AMRAP 8 min- *5 Burpess *10 KB Swings Partner A completes 1 round of 5 burpess & 10 KB swings, while Partner B is hula hooping. If hula hoop stops the reps do no count. After partner A completes 1 round, Partner B will complete 1 round while partner...Read More