Strength
Warm up-
3 rounds-
5 Squat jumps
5 Good morning
Strength-
Back Squats 5-5-5-3-3-1-1
Bulgarian split squats 3 x 10
Deadlift 5-5-3-3-3
Barbell Hip Thrust 3 x 10
CrossFit
Warm up-
400m Run
4 Rounds-
5 Jump Squats
5 Ring rows
Skill-
Dumbbell Snatch
Conditioning-
21-15-9-15-21
Wallball Shots @ 20/16 lbs
Dumbbell single arm Power Snatch @ 30/20 lbs
Video demo-
Categories: WOD