Monday, August 24, 2020.

I. 4 ROUNDS: 

5 x BS
7 x box jumps
ALT: 9 x Paralette shoot throughs + dip / 10-15 x Ring support

II. 3 x 20 sec

Hollow
HS
L sit

Tuesday, August 25, 2020.

I. C & J practice

II.“GRACE”
For Time:
30x C&J* 135/95

*C&J is fastest way.  10 minute cap

PART 2: 15 minutes / Goal =  5 Rds
3-5 Strict chin up
3-5 alt switch kick to balance

Thursday, August 27, 2020.

I.  Structured SKILL WORK 

II. PARTNER WOD = EACH COMPLETES 1 FULL ROUND

3-5 x burpees
DB Thrusters – 15 Reps
Sprint 50 yds
Rest 30 seconds
3-5 x burpees
DB  FR Lunge– 20 Reps
Sprint 50 yds
Rest 30 seconds
3-5 x burpees
KB Swings – 25 Reps
Sprint 50 yds
Rest 30 seconds
3-5 x burpees
40 lb Ball Slams – 30 Reps
Sprint 50 yds