A) WOD Double DU “Annie” For time: 100-80-60-40-20 Double Unders (double reps for singles) 50-40-30-20-10 Sit ups Rest 1 Minute B) WOD 2 For time 5 Box Jump Burpee Slams (holding ball, jump to box, jump off, slam, burpee, repeat) 400m Run 10 Box Jump Burpee Slams 400m Run 15 Box Jump Burpee Slams 400m Run  

A) Warm Up Skipping for 3 minutes 20 UW BB Back Squat 45 sec Wall Sit 20 Push Ups 45 sec Duck Walk 3 min Murphy Ankle Mob B) Strength Four rounds not for time of: Back Pause Squats x 6, climbing (pause for 2 seconds in the hole of each squat) Superset Max Ring Push Ups (more…)

A) WOD 21-18-15-12-9-6-3 reps of: KB Goblet Squat(24/16kg) Double-under / Skips x 2 Deadlift (60/40kg) Box jump (24/20″) Begin each round with a 50 meter Bear crawl

A) Warm Up 3 Minutes Skipping 25m Bear Crawl 20 UW BB Squat Clean 20 UW BB Deadlifts 20 1-leg Glute Raises  20 Banded Good Mornings 2 Mins Couch Stretch e/s B) WOD 21-18-15-12-9-6-3 reps of: Squat clean (45/30kg) Double-under Deadlift (85/60kg) Box jump (24/20″) Begin each round with a 50 meter Bear crawl

A) WOD 4 RFT 18 KBS (24/16kg) 15 Plyometric Chest Slap Push ups 12 Strict Pull ups/Rows 9 Ring Dips / Box Dips 6 Med Ball Jumping Lunges e/s (9/7kg) 300m Run