THURSDAY WORKOUT

Skills and WOD!   SKILL PRACTICE: Kipping Handstand Push Ups (Facing the wall & away from wall) & Rope Climbs (Legless, Leg Assisted, Seated) * 10-15 minutes *   WORKOUT: 150m Object Carry (40-60#) * Sandbag, Med Ball, OR Bumper Plate 10 DB Shoulder 2 Overhead (35-40’s/50-60’s) 5 STRICT Burpee

FRIDAY WORKOUT

Let’s mix it up with some items we haven’t done for a while…   POWER/SKILL: Hang Split Snatch (Non-dominate leg) + Floor Split Snatch (Dominate leg) * Work up to a moderate to heavy load with perfect split and overhead positions… Stop a little short of a full max out