Happenings

WOD NOTES Starting with some strength. And finishing with an every minute on the minute conditioning effort. Fitness and Performance 20 minutes Front Squat x 1 + Push press x 2 EMOM x 12 5 DB Hang clean and press or push press 2 V Sit ups or T2B Keep adding 2 V sit ups until failure then start back at 2 and keep adding back up Sport Dynamic prep Indian club circles x 20 Partner chest opener x 90 seconds Boot straps x 6 Clean Grip OHS 4 x 3 BTN Jerk 6 x 1 Jerk recoveries 4 x 2 @100% 3 x 1 @105%

WOD NOTES Pausing deadlifts will require lighter loads and perfect posture. Hold each pause for 3 seconds. Fitness and Performance 5 sets Segmental Dead lifts x 3 Pause below knee and above knee 4 sets Bulgarian split squats x 8 each One arm DB Row x 10 each Band reverse fly’s x 15 Rest 60 seconds between each movement Sport Dynamic prep Prayer stretch x 2 minutes Wrist stretch x 2 minutes Primal pass thru x 6 each C&J x 15 sets 5×1@80%, 5×1@85%, 5×1 @87.5% HBBS to parallel 5 x 5 Positional heavy not maxes slightly heavier than last week

WOD NOTES Skill and cardio session today. Fitness and Performance Part one: For time 10-20-30-40-50-40-30-20-10 Unbroken DU’s 8 minute time cap Part two: 3 sets 2 minutes Assault bike 2 minutes Rest 2 minutes Ski erg 2 minutes Rest 2 minutes Row 2 minutes Rest Record total number of calories completed

WOD NOTES Wide stance box squats today. Not max effort, but keep it on the heavy side. @2:26 in the Video Mark Bell talks technique….enjoy Fitness and Performance 20 minutes Box Squats x 5’s Work on position and activating the glutes. 8 minute AMRAP 2-4-6-8-10-12-14 DB Snatches Alternating Burpees Sport 2 minutes wrist stretch 2 minutes front rack stretch 2 minutes russian baby makers Work up to heavy 5 Box Squat 4 sets Push press x 8 + Band Pull aparts x 12 4 sets Landmine row x 12 + Band lat pulldown x 10