Accessory Work
4 rounds
5-10 strict Chin Ups
10 Seated DB Z-Press
20 Superman
Conditioning
It's been a long day
100 Double Unders
50 Alternating Dumbbell Step Ups (50/35) (24”/20” box)
100 Double Unders
50 Burpees
100 Double Unders
CONDITIONING: "Andy Griffith" 12 min AMRAP x 3 | 40 minutes total 12 min AMRAP: 200m Run 10 Strict Pull-Up -Rest 2 Min- 12 min AMRAP: 200m Run 20 Push-Up -Rest 2 Min- 12 min AMRAP: 200m Run 30 Air Squ
CONDITIONING: "Quarterfinals WOD 5" For Time | 9 TC | 5-7 Target 9-6-3 reps of: Power Snatch (185/135) Burpee Box Jump Overs (30/24) ACCESSORY: 3 Rounds: 20 GHD Hip Extensions / pause glute bridges 10
CONDITIONING: "Don't Try To Understand It. Feel It." Teams of 2: For Time | 30 TC | 23-25 Target 100 Abmat sit ups 8 Rope Climbs / 32 Strict Pull-Ups 80/60 cal Assault Bike 80 Abmat sit ups 6 Rope Cli