Wednesday 26th

“ABBATE” For Time 1 mile Run 21 Clean-and-Jerk (155/105 lb) 800 Meter Run 21 Clean-and-Jerk (155/105 lb) 1 mile...

Monday 24th

Strength 10 minutes to build to heavy Power snatch + hang squat   WOD  15 Minute AMRAP  21 Thruster 45/30 15 pull ups 9...

Saturday 22nd

“Bull“ Two rounds for time of: 200 Double-unders 135 pound Overhead squat, 50 reps 50 Pull-ups Run 1 mile...

Friday 21st

Strength A.10 minutes to build to heavy3 hang power clean B. 1 Deadlift EMOM x 6 Heavier last week   WOD Karen 150 wall balls for time...

Thursday 20th

Skill Handstand Practise For Quality:   20m Bear Crawl 10 wall walks 10 hip taps each side Accumulate 60 seconds in crow pose or arm hard arm balance 30m handstand walk 5 freestanding HSPU AMRAP freestanding shoulder taps   WOD  500m Row for time...