Strength/Skill: 3 Sets: Unbroken Touch n Go Power Clean x 10 *Athletes must complete all 10 Reps for set to count, control the weight and work on form. WOD: AMRAP Ladder in 12 Minutes: 1 Power Clean 1 Wall Ball 2 Power Clean 2 Wall Ball 3 Power Clean 3 Wall Ball 4…4…5…5…ect go as...Read More

Strength/Skill: 3 Sets: DB External Rotation x 10 ea TYL x 12 ea WOD: Sumo Deadlift 3 Reps every 90 Seconds For 15 Minutes Overhead Squat 10-8-6-4-2-1 Additional: 6 Rds Prowler Push or Sled Drag 150 Ft. MobilityRead More

Strength Shoulder Press 4 x 5 @ 80% of 1RM WOD: 4 Rounds for Time: With a 3 min running clock complete: 400 Meter Run 5 Shoulder to Overhead 135#/95# 10 Toe to Bar 15 Hand Release Push ups *Rest 90 Seconds between rounds Additional: 50 Chest to Bar Pull UpsRead More