A.  Open WOD 17.1 – 20:00 CAP 10-20-30-40-50 DB Snatch (50/35) 15-15-15-15-15 Box Facing Burpee Box Overs (24/20) or 10-20-30-40-50 KB Swing (24/16 kg) 20-20-20-20-20 Cal Row (20/15 cal women) B.  Post wod row/bike cool down + roll backRead more

A.  5:00 to find a heavy Push Press B.  Push Press  3 – 3 – 3 @ 90% of A C.  15:00 AMRAP 30 WB 20 Ab Mat Sit Up 10 Cal AAB 1 Rope ClimbRead more

A.  DB Bench  –  5 – 5 – 5 – 5 – 5 B.  DB Bent over Row   10 – 10 – 10 – 10 – 10 (each arm) C.  Row for Calories (go as far as possible) 0:00 -2:00  20/14 Calories 2:00 – 4:00  22/16 Calories 4:00-6:00  24/18 Calories etc…Read more

A.  Skill –  HS Walk Practice B.  10 Rounds For time (18:00 CAP) 12 Box Jumps (24/20) 8 DB Snatch (HAP, alt, 4/4) 4 SHSPU C.  Group MobilizationRead more

A.  Weighted Pistols (if Possible or practice)   4 – 4 -4 -4 -4 (2 ea leg) B.  5:00 DU Flight Simulator (increase by 5 each attempt) C.  10:00 Increasing Ladder (pistols by 2 ea round) 2 Pistols + 10 Side-to-front delt plate raise (10-15#) + 20 DU 4 Pistols + 10 Side-to-front delt raise + 20 DU…etc *SDF raise:  engage scap, side delt raise, bring to center, then back D.  7:00 Sled Relay – 2 Teams (medium for speed)Read more