Strength:
Close grip bench press, 5-5-5-5-5
WOD:
7 rounds for time:
7 push jerks, 155/105lbs
7 over the bar burpees
Post loads and times to beyond the whiteboard.
https://www.unleashtheevolution.com/wp-content/uploads/2018/12/47103262-5a45-4cd9-93c1-09dfb24170c1.movStrength:
Front squat, 10-10-10-10
WOD:
3 rounds for time:
30 grappling shoot throughs
21 kettlebell flip squats, 1.5/1 pood
12 toes 2 bar
Post loads and times to beyond the whiteboard.
Conditioning:
3 rounds, 2 minutes rest between
Machine cals, 25/18 cals, (users choice, first come first serve)
WOD:
Amrap in 12 minutes:
4 wall walkers
6 sandbag cleans, AHAP
8 candlesticks
Post cal times and total rounds/reps to beyond the whiteboard.
