120519

Warm Up
3 Rounds
10 Pull Ups
10 Push Ups
1 Snatch Complex
Lunge/High Knee Pulls

10 Minutes
Find Back Squat Max

Mats
Ladders
Plyo

WOD –
4 Rounds
100 Jump Ropes
10 Pull Ups
20 Push Ups
30 Air Squats

WODs

120419

Warm Up
3 Rounds
5 Front Squats
Lunge / Backwards Lunge
10 Sit Ups
6 Directional Split Jumps

Mats
Ladders
Depth Jumps 20

WOD –
21-15-9
Body Weight
Weight Lifting
Body Weight

WODs

Warm Up
3 Rounds
400m
10 Cleans
10 Split Jumps
Army / Crab

Ball Slams 3×20
Overhead Squats 5×5

WOD – Greg
Push Up Progression
20 Minutes