10 Mins of Mobility after warmup and before strength
Strength
7×6 Seated DB Strict Press…Superset with 7×6 Strict Ring Dips
WOD
2 Rounds for Time:
10 Box Jump Overs (24/20)
20 Power Cleans (95/65)
10 Box Jump Overs (24/20)
20 Push Press (95/65)
***8 Min Cutoff***
ADV WOD
4 Rounds for Time:
3 Ring MU
4 Dball Over Shoulder (150/100)
5 Deficit HSPU (Hands on 45+15/25+15)
***10 Min Cutoff***
TEC WOD
For Time:
Horseshoe Run-rest 1min
Rax Ct Run-rest 1min
Blvd Run-rest 1min
5 Rounds
:30 Row :30 Rest
Horseshoe Run-rest 1min
Rax Ct Run-rest 1min
Blvd Run-rest 1min
5 Rounds
:30 AB :30 AB
Score is time, but note calories from Row/AB
