***Open WOD 17.2*** POST WOD:  2000 Meter Row (20 S/M, 25 S/m, 30 S/M..switch every 250) OR  All Others not in Open A.  12:00 AMRAP 10 GTOH (45/25) 10 Stationary OH Lunge (or wt box step up if they have done 17.2) 10 Burpee to plate 10 Stationary OH Lunge 10 GTOH (45/25) B.  2000 Meter Row (20 S/M, 25 S/M, 30 S/M, switch at 250) *Back to 20 S/M, 25 S/M, 30 S/M…continue until complete)Read more

A.  Weighted Push-ups  5 – 5 – 5 – 5 – 5 (increasing) B.  4 Rounds For max Reps: 1:00 Shuttle Run (10 m/back/20 m/back= 1 rep) 1:00 Push Up 1:00 Double Unders 1:00 Farmer Carry 1:00 RESTRead more

A.  30:00 Partner AMRAP *Partner 1 – 400 Meter Row *Partner 2 – AMRAP of 20 WB + 10 T2B **switch after each row, score one total AMRAP number B.  Core – Coaches choiceRead more

A.  Hang Power Clean  3 – 3 – 3 – 3 – 3 (increasing) B.  OT 4:00 for 5 Rounds 15/10 Cal AAB 10 HPC (135/95) 10 KHSPU C.  Banded Shoulder StretchesRead more

A.  Back Squat  5 – 5 – 5 – 3 – 3 – 3 – 1 – 1 – 1 B.  5 Rounds NFT (just move if you did open, higher intensity if not) 5-10 Strict Pull-up (athletes pick a number based on ability) 20 Goblet Squats (athlete choice) 30 Ab Mat Sit-upRead more