WOD:  Bring a Friend Saturday

Groups of 3 or 4
5 x 5 min AMRAP
with 2 minutes between each

60 sledge slams (2 at a time)
60 situps

Run 200 m; (2 work, 1 rest)

Warm Up:  row/run; 10 banded pass thrus, pull aparts, push ups, good mornings; 2 x 5 pull ups/ring rows, 10 back extension


Skill Focus: Bent Over Rows
Warm up and build to a heavy set of. . .

BO Row 8. 8. 8. 8

Warm Up:  400 m run; 2x 10 db deadlifts,  10 squats, 10 hollow rocks


Mobility:  Glutes & Hammstrings

Skill Focus: Deadlift
Warm up and build to a. . .

Deadlift 3 RM

WOD:

Warm Up:  250 row/200 run; 2x 20 du's (10 attempts), 10 squat jumps, 10 sdhp, 10 swings, 15 push ups, 10 wrist rotations


Mobility:  front rack

SkillFocus: Hang Power Cleans

Warm up: 10 jumping jacks, 5 broad jump, 10 mountain climbers, 5 broad jump, 10 squats, 5 broad jump , 10 lunges

Skill: headstands or handstand walks

WOD: 7 is the magic number

3 x 5:00 AMRAP, rest 2:00 in between

Warm Up:  400 m run, 2x 10 db push press, 5 dips, 5 pull ups, 10 pass thrus, 10 windmills, :30 s kb squat hold

Skill Focus: Push Press
Warm up and knock out. . .

5 x 4 Push Press @60%

WOD:
Amanda

Warm Up:  400 m run; 2 x 20 du's (10 attempts), 10 squats, 10 lunges, 10 leg swings (front/back & side)


Mobility:  child birth position on the wall, ankle mob

Skill Focus: Back Squat

WOD:

Teams of 2 or 3

2 RFT of:
200m of walking lunges with MB overhead
100 KB swings 53/35
40 HSPU
400m farmers carry AHAP

Score is time of WOD

Warm Up:  400 m run/row, 10 pvc pass thrus, windmills, good mornings, ohs, bo rows, sdhp, 10 ball slams, 10 mb push ups, 10 chest passes w/ partner, 5 inchworms, 5 ring rows/pull ups

Skill Focus: BO Row

Warm Up: 400 m run; 10 banded pass thrus, 10 kb sdhp, 8 wall balls, 5 burpees


Mobility: Front rack and wrists

Skill Focus: Front Squat
Warm up and build to a heavy set of. . .