Strength: Banded Deadlifts 5x5
WOD: 5 Rounds For Time
7 Wall Walks
14 Pull Ups
21 Double Unders
REC: 3x12 GHD Sit Ups (If you are new to these, you can scale it to just going back to parallel)
Strength: Banded Deadlifts 5x5
WOD: 5 Rounds For Time
7 Wall Walks
14 Pull Ups
21 Double Unders
REC: 3x12 GHD Sit Ups (If you are new to these, you can scale it to just going back to parallel)
Strength: Shoulder Press 3x10
WOD: "Jackie" (For the leaderboard)
Row 1K
50 Thrusters (#45)
30 Pull Ups
REC: 100 Partner med ball situps for time
WOD: For Time
"The Seven"
7 Rounds, 7 Reps of Each
Handstand Push Ups (Rx is 15# plates w/ an abmat)
Thrusters (135/95)
Knees to Elbows
Deadlifts (245/165)
Burpees
KB Swings (2/1.5)
Pull Ups
Strength: Behind the neck Split Jerk 8X1
WOD: "Barbara" (for the leaderboard)
5 RFT
3 Minutes of rest between rounds, score is total of the working rounds added together
20 Pull Ups
30 Push Ups
40 Abmat Sit Ups
50 Air Squats
**Coaches, this is a longer WOD, please move through the warmup quickly. No tapout, since it's for the leaderboard.