Warm Up:
Shoulder Stretches
Squats
Front Squats
Deadlifts
Cleans
Push Ups (Hand release on bottom)
WOD:
Complete 6 Rounds
Conv. Deadlift 70% of 1RM x 10
KB Clean N Jerk x 5 each arm HEAVY
Complete 6 Rounds
Yoke Push
DB or KB Single Arm Carry to 41 & Back (Carry in right hand to 41, carry in left hand back to bldg.)
10 Weighted HEAVY Lunges each Leg
RidgeWOD:
WOD:
3 Stations
3 Minute AMRAP
1 Minute REST Between Rounds
10x Up and Overs (Dynamx Ball Over the Pull Up Structure)
7x Hand Release Push Ups
10x 135# Deadlift
7x GHD Sit Ups
10x 70# KB Swings
7x 36in. Box Jumps
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