Boulders

A. Group warm upB. WOD demoC. AMRAP 912 Single arm KB/DB push press 50/35 | 6 per side12 box jumps 24/20 RX+ single leg box jumps 20″ 12 sit ups Source: Workout Of The Day

WODdamm

A. Group warm upB. WOD demo | barbell warm upC. For time:21-15-9DB/KB snatchBurpee over DB/KBrest 1 minuteinto15-12-9T2BDL 60-70% of 1RMrest 1 minuteinto9-6-3Power clean 135/1051 – 200m runD. If time allows:3 rounds NFT20 russian twist30 second left/right side...

Curls for the girls

A. Group warm upB. WOD demoC. Strength | 15 minutes | Superset movements10 lateral lunges | pick weight you can complete without dropping the barright into…10 barbell hip thrusts Rest 90 sec after each setD. EMOM 1210 barbell curls10 banded tricep extensions 10...