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WU: 2Rounds 400m run 10 Ring Rows 5 3s Pause Double KB Front
WU: 2Rounds 400m run 10 Ring Rows 5 3s Pause Double KB Front Squats 10 Push Ups Mob: 5min - do what you need - Front Rack/TSpine/Lat Smash Strength...

WU: 2 Rounds (8 min) Row 250 m (15) Squats (10) Push Ups (10)
WU: 2 Rounds (8 min) Row 250 m (15) Squats (10) Push Ups (10) Pull Ups (15) Sit ups SKILL: Handstand Practice (10 min) if working Handstand: work che...

Warm Up: 8-10 min -coaches choice MOB: -Ankle &
Warm Up: 8-10 min -coaches choice MOB: -Ankle & Shoulder Skill: Perfect Movement WOD 1: Back Squat - 3x15 (15min) **Same weight on each set. **Ma...

WU: Run 400 M, then... 4 Rounds of - (8) Wall Ball - (8) Hollow
WU: Run 400 M, then... 4 Rounds of - (8) Wall Ball - (8) Hollow Rocks - (8) Superman Rocks - (16) Bear Crawl - (4) strict pull ups SKILL/MOVEMENT PRE...

WU: 8 Min Tabata w/ Px Strap work - Run - Bear Crawl - Crazy
WU: 8 Min Tabata w/ Px Strap work - Run - Bear Crawl - Crazy Trailer - Bent Over Pull Up Row - Single Arm Row WOD #1: Ball Run - For Time - Run 400 M...