Strength Front Squat 5-5-5-5-5 Tekkers Toes To Bar WOD 21 x Front Squat 60/40kg 21 x Toes To Bar 15 x Front Squats 15 x Toes to Bar 9 x...

Strength Seated Press 6-6-6-6-6 WOD AMRAP 10 Mins (Partners) Max Calorie Row 30 x KB Swings 24/16kg Change rower after each round REST 2...

Warmup Mobility Coaches Choice Strength and Tekkers Hang Squat Clean 3-3-3-3-3 WOD 12,9,6 of: Hang Squat Clean 50/30 Push Press Then...

HERO WOD "Joshie" Complete three rounds for time of: 40 pound Dumbbell snatch, 21 reps, right arm 21 L Pull-ups 40 pound Dumbbell...

1 mile Run or 1 Mile Row for time Then 15 Mins to build Heaviest 3RM Thruster from floor WOD "FranPee" for Time 21,15,9 reps of:...

EMOM 12 mins Even Min - 5 x Strict HSPU Odd Min - 6 x Strict Pullup WOD 5 x RFT 30 x Double Unders 25 x Situps 20 x Hand Release Pressups

Warmup Mobility 3 x RFQ 100 x Single Unders 10m Inch Worms 10 x PVC Pass Backs WOD 1 Tabata Double Unders Tabata Burpees Tabata Squat...

Warmup/Mobility 800m Run Hipflexors/Hamstrings Posterior chain mobility Strength Deadlift 5-5-5-5-5 WOD AMRAP 15 Mins...

Chance to catch up on any of this weeks WODs you may have missed Mobility/Stretching/Skill/Tekkers Work!

Warmup Mobility Coaches Choice EMOM 15 mins 1st min 12 x Single Arm KB (L) 24/16 2nd min 12 x Pressups 3rd Min 12 x Single Arm KB (L)...