Strength / Skillwork

Running Skillwork
Agility Drill
Broad Jump

WOD

FGB Style, 1:00 Intervals, 3x through

• Hang Clean
• Shoulder to Overhead
• Frankenstein Squat
• Good Mornings
• Sumo Deadlift High Pull
• REST

You must have at least 15# bumper plates on the bar! You are going to want to drop the Barbell a lot!
Rx+: 95/65 #
Rx: 65/45 #

Elements

4 Rounds of 1:00 Intervals
[Single Dumbbell on all lifts]

• DB Snatch, Alternating 30/20#
• DB Squat
• DB Straight Leg Deadlift
• DB Press (alternate every 5 reps)
• DB Lunge