Warm-up WOD: 3 Rounds 250m Row 4 PVC Turkish Get-ups 8 Kettle Bell Swings (Light) WOD: AMRAP 16min 8 Turkish Get-ups 16 Kettle Bell Swings 32 Ab Mat Sit-ups Skill: Pistol SquatRead More

WOD: As many reps as possible in 12min of 1 Over Head Squat, 95#(65#) 1 Box Jump, 24″/20″ 2 OHS 2 Box Jumps 3 OHS 3 Box Jumps Going up by one rep on each movement until the 12min is up. Strength: Push-press 3-3-3-3-3+ Ring Dip 10-10-10-10Read More