rossFit

Warm-Up: JA’s, high knee walk, butt kick run, 2-shuffles, 2-karaokes, 4-50%sprints. Part#2: 20-snatch grip dead-lifts, 15-hang power snatch, 10-hang snatch, 5-snatch.

Strength: Snatch Find new 1RM

WOD: 50-40-30-20-10 of jumping squats and CF Push-ups with a hill run after each set.

L-2: 30-20-10

Youth and Pro Athlete

Strength: Power Snatches

WOD: 14-rounds of tire flip and a 40-m sprint. :30 rest.

WOD: 10-rounds of 7-65lb bench, 5-jumping squats, and a 15m shuttle run.

SealFit

Stamina: Five rounds of 10-Burpee, 15-185lb Dead Lift, 20-Pull-ups, 30-jumping lunges.

Endurance: 1k row, 500 m row, 250 m row. Loser does 20-burpees. Rest 2:00 between each race.

Skills and Recovery

Pre WOD skills: Hollow Rocks and Handstands.

Post WOD recovery: Wall Chest and Banded hamstring stretches.