Friday WOD

Pre WOD Pose Running Drills 10:00 WOD 2 mile Run for time. Rest 5:00, then: 100 KB Swings-Russian or 100 BB Cleans/Swings Eye Level Break up as needed. Then 3×3 Turkish Get Up.  Each Rep needs to last 1:00 Post WOD Crossover Symmetry

Wednesday WOD

Pre WOD 400m Heavy Carry.  Every stop/set down earns yourself a punishment 200m Row, post wod. WOD 10-1 Deadlift in small groups. Start with a lighter load and work your way up to a heavy single. Complete 1 heavy turkish get up on each side of

Monday WODS

Pre WOD 5×5 SLDL 5×10 Weighted Sit Ups or Toes to Bar WOD 5 rounds 10 Box Jump 24/20″ 10 Burpee Pull Up 100m Sprint Then immediately into: 2:00 Plank Hold.  Each break in your plank hold = 10 Push Ups added to your cool down.

Friday WOD: Snatch Complex

Pre WOD Review all movements for the complex, work up to a heavy load that you will use. WOD “Snatch Complex” 6 Snatch Grip Deadlifts 6 Hang Snatch Pulls 6 Hang Power Snatches 6 Overhead Squats 6 Snatch Grip Push Press (Behind the Neck) Rest 2

Wednesday WOD

                We would like to give a well deserved mention to Jeff Reinert for pulling 650lbs from the ground to standing yesterday, that is the the best of the gym and it should be highlighted.  If you