8.16.18 Clean complex

A. Group warm up B. WOD demo/barbell warm up C. Not for time:6 Sets of the Following Complex:High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press | Jerk or split jerk 1 set = 1 time through entire list **can sub cleans for snatches if you have the...

8.15.18 #singlelife

A. Group warm up B. WOD demo C. Skill work – 15 minutesDU’sKippingRope climbsPull ups D. EMOM 161. 3 renegade rows w/push up to begin every rep2. 5 T2B/K2E | 5 pulls ups *pick one or switch every round*3. 100m sled push | empty sled only4. 30 second plank...

8.13.18 Fire Alarm

A. Group warm up B. WOD demo C. On the 3:00 x 7 Rounds:400 Meter Run12 Goblet squats 53/35 *rest with any time remaining in round* *if you are not able to run 400m within the 3 min timeframe scale run to 200m. Goal is to get rest time EACH round D. Tabata handstand...