3/15

Skill:
Run 400 m backwards

20 min AMRAP
Teams of 4
Row 500m
Power clean 205/125
Kb swing 70/50
Rope climb

Teams rotate when the rower has finished 500m

3/13

Skill: 15 minutes
Work on something you suck at. Familiarize yourself with all movements in the WOD.

WOD:
3 rounds
1 min
-DB snatch 50/30
-burpee
-ghd sit-up
-wall ball 20/14
-box jump
Rest 1 minute

Score is total reps

3/12

Skill:
overhead squat
3-3-3-3-3
15 minute cap

WOD
15 minute AMRAP
15 deadlifts 185/115
10 pull-ups
Run 100 yards

3/8

Well if your happy with your score and are looking to get back on track, have we got the WOD for you!

Skill:
Push Press
5×5

WOD
21-15-9
Wallball 20/14
Sumo Deadlift 135/95
Cashout: 400m run