Mobility:

Shoulder/Quad

Strength:

25-25-25

Sit-Ups

Back Extensions

WOD:

"Death by Pull-ups"

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Mobility:

Shoulders/Hip Flexor

Strength:

Take 10 Minutes and find a new 3 Rep Deadlift Max.

WOD:

10 Rounds for time of:

15-Deadlifts

15-Push-ups

Post weight and time to comments.

Mobility:

Chair stretch/Foam roll

Strength:

Hang power snatch

3-3-3

WOD:

Amrap in 15 minutes of:

4-Broad Jumps

7-Pull-ups

20-Double-unders

1-Tire Flip

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Mobility:

Hip Flexor/Glute

Strength:

Back Squats

5-5-5

WOD:

400m Walking Lunges

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Mobility:

Shoulders

Strength:

Press

5-5-5

WOD:

5 Rounds for time of:

10-Plyo Push-Ups

10-Strict Pull-Ups

10-Ring Dips

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Mobility:

Calf Stretch

Strength:

Off

WOD:

10 Rounds for time of:

200m Run

15-Box Jumps

15-Wall Ball

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Mobility:

Glute/Hamstring

Strength:

GHD Sit-ups

25-25-25

WOD:

5 Rounds for weight and reps of

3-Deadlifts

Max rep Hand stand push-ups

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Mobility:

"Bully Stretch"

Strength/Skill

Power Cleans

3-3-3

WOD:

5 Rounds for time of:

12-Deadlifts (155)

9-Hang Power Cleans (155)

6-Box Jumps (31/24)

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Mobility:

External Shoulder Rotation

Strength:

Back Squat

5-5-5

WOD:

AMRAP in 15 Minutes of:

3-Push Press

6-Clapping Push-ups

9-Toes to Bar

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Mobility:

Low back/Hamstring

Skill:

Open skill day

Practice what you suck at!

WOD:

400m Max effort sprint

2 minutes rest

x4

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