8 min CAP Ascending ladder (go back down if you finish early)
5 ,10, 15, 20, 25, 30
Deadlifts
Jumping Lunge
KB Swing
10 min CAP
80 reps each
Burpees over dumbbell
Thruster
Suitcase Crunch
1 min each max reps: 15 sec rest
Renegade Row W/Rotation
Butterfly Sit-Ups
Curl Press
V-Ups
Check www.abtsolutetraining.com/live-stream for the Zoom links!
All WODs from now on will be posted exclusively on SugarWOD. Please download the app on your phone and join CrossFit Result! DOWNLOAD SUGARWOD!!
Front Squats: 8, 6, 6, 6, 4, 4 RPE 8 (should be 10 lbs heavier than last week) Barbell Reverse Lunge 3x10 Barbell RDL 3x10 Conditioning: 14 min AMRAP 10 Hang Power Snatch 95/65 20 T2B 30/25 cal ski 40
Fight gone bad 3 Rounds For Total Reps in 17 minutes 1 minute Wall Ball Shots (20/14 lb) 1 minute Sumo Deadlift High-Pulls (75/55 lb) 1 minute Box Jumps (20 in) 1 minute Push Press (75/55 lb) 1 minute