Warm Up: Mobility + 3rds 200m Run / 5 x Pull Ups / 10 x Push Ups
Strength: Deadlift - work up to a heavy 3 rep
WOD: 10,9,8,7,6,5,4,3,2,1
Deadlifts (100/70)
HSPU
20 x DU between each...
Warm Up: 400m Run + Mobility
Strength/ Skill: Extra Mobility Or Catch Up Mon/Tue/Wed
WOD: EMOTM for 15mins
5 x Pull Ups
10 x Russian KBS (24/16)
15 x A.S...
Warm Up: 400m Run + Mobility
Skill; 3min of Max DU
Strength: 5 x 3 OHS
WOD: 7min AMRAP
5 x DL (100/70)
10 x Pistols (5 each side alternating)
15 x Push Ups...
Warm Up: 400m Run + Mobility
Skill: Each class has 5 mins to Climb the Rope as many Times as possible.
Strength: Snatch Complex - work up to a heavy complex (1...
