wod
for time
50-40-30-20-10
air squats
5-10-15-20-25
push jerks 43/61
pre workout
on a 10:00 clock
build to a heavy 3 rep push jerk
wod
for time
40 deadlifts 29/43
40 hang power cleans 29/43
800 m run or row
30 deadlifts 29/43
30 hang power cleans 29/43
800 m run or row
20 deadlifts 29/43
20 hang power cleans 29/43
800 m run or row
10 deadlifts 29/43
10 hang power cleans 29/43
partnerwod
5 rounds for time with a partner
50 cal row
10 wall walks
note: one person works at a time.
split the work as needed
wod
for time
100 wall ball shots 6/9
400 m run
61 m db overhead walking lunge 15/22.5
note: use one db
pre workout
on a 6:00 running clock
5-7 squat therapy reps