Strength:
Out of the Rack Build to 3 Rep Max Push Jerk
Then:
DB Seasaw press 5 x 20 (10 each side)
+
Renegade Rows 5 x 20
Conditioning:
5 RFT:
200m SPRINT (NO WALKING INSIDE GYM THE SPRINT STARTS AT THE TURF)
10 HSPU
10 SDHP 115/85
Group Cash-Out
Sled Push 3 x d&b
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