110118

Warm Up
2 Rounds
7 Front Squats
Lunge/ Backwards
20 Sit Ups
6 Directional Split Jumps

Mats
Ladders

WOD
40m Sprint
20 minutes
On the Minute

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103119

Warm Up
3 Rounds
10 Cleans
10 Split jumps
400m

Ball Slam 3×20
Overhead Squats 5×5

WOD – Greg
20 minute
Push Press Progression

Knees to Elbows 3×15

102918

Warm up
3 Rounds
15 American Swings
10 Alternating Pistols
5 Ninja Roll Ups

Clean And Jerk 2×20

WOD – KALSU
Bar Only
On The Minute Every minute Begin with 5 Burpees.
Finish the minute with Thrusters.
WOD is complete when 100 Thrusters is reached.