Workout of the day

Warm-up:125 M Sled Pull forward125 M Sled Pull backward WOD 250 M Run for timeShoulder press 1-1-1-1-1-1-1 reps 400 M Run for timeWeighted pull-up 1-1-1-1-1-1-1 reps250 M Run for time Cool Down:2 Minute Max DU (or DU practice)

FOR TIME:Row 2,000 meters50 wall-ball shots, (20/14)Row 1,000 meters35 wall-ball shots, (20/14)Row 500 meters20 wall-ball shots, (20/14) Cool Down:250 M Prowler Push

FOR TIME:Row 2,000 meters50 wall-ball shots, (20/14)Row 1,000 meters35 wall-ball shots, (20/14)Row 500 meters20 wall-ball shots, (20/14) Cool Down:250 M Prowler Push

10 Minutes OTM alternating10 Wall Balls (20/14 – 10’ height)10 Heavy Russian KB Swings (suggested weight OVER 53 lb) Spend 5-8 minutes building weight for squat clean and jerk for WOD 3 rounds for time of:7 bar muscle-ups (sub 14 ring rows/14 ring dips or banded bar MU)7 reps squat clean and jerks, (205/145) (185/125) […]

10 Minutes OTM alternating10 Wall Balls (20/14 – 10’ height)10 Heavy Russian KB Swings (suggested weight OVER 53 lb) Spend 5-8 minutes building weight for squat clean and jerk for WOD 3 rounds for time of:7 bar muscle-ups (sub 14 ring rows/14 ring dips or banded bar MU)7 reps squat clean and jerks, (205/145) (185/125) […]