Ready to get your back on fire! Sunday is for Open Day.. See you all today!
Skill: 10 mins Work on Pull-ups Strength: EMOM x 6 3 x Push Press 3 x Push Jerk Conditioning: 12 mins Total Time: Buy In: 10 x Farmers Carry 4 Rounds: 10 x Hang Power Snatch 10 x Box Jumps Remaining Time: Complete as many rounds of Box Push
Accessory Workout be like! 😅 Strength: A. Establish you 1RM Deadlift Warm-up sets: 5-3-3 Work Sets: 2-2-1-1-1 B. 3 Sets: Single leg Deadlift x 10 each leg GHD Back Extension x 10 (weighted) Conditioning: Partner WoD: 12 x Front Squats 9 x GHD Sit-ups 6 x Toes to Bar
Conditioning Day! 100 x Burpee Box Step Overs 5 mins Rest 5 Rounds: 10 Run 25 x Hand-Release Push-ups 20 Cal row 25 x Ring Rows 100 Single Unders 25 x Paralette Dips