Workout of the day

Strength/Skill: 20-coach lead 6-pt burpees WOD: Complete as many rounds as possible in 15 minutes of:30 weighted sit-ups (30/20)20 Turkish get-ups with (20/35)30 weighted sit-ups (30/20)40 overhead squats (45/35)   Cool Down: Double Under practice 

OPEN GYM 11:00 AM – 12:30 PM

“Eva” 5 rounds for time of:Run 800 meters30 KB swings (70/53)30 pull-ups

Skill/Strength: 3 rounds not for time(partner)100ft unstable yoke carry(45’s/35’s)pull up bar hang (one partner does yoke while other holds hang from pull up bar then switch) WOD: J.T. 21-15-9 reps for time of:Handstand push-upsRing dipsPush-ups Cool Down: Lacrosse ball mobility (shoulders,chest, arms) 

Strength: EMOM for 5 min2 stone to shoulder50ft stone carry WOD: 15-12-9 reps for time of:Thrusters (95/65)Pull-ups    Rest 5 minutes 12-9-6 reps for time of:ThrustersPull-ups    Rest 5 minutes 9-6-3 reps for time of:ThrustersPull-ups Cool Down:100 russian twist (25/15) plate