A.

Health:

Every 3 Min x 4 Sets: Partner Up 2-3 People!!!

A1) :25 Barbell Front Rack Hold @Heavy Weight Weight

A2) 3 Seated Box Jump 

A3) 3/leg Depth Jump to Lateral Hop (20” Box) 

Fitness + Performance: 

Every 3 Min x 4 Sets: Partner Up 2-3 People!!!

A1) :25 Barbell Front Rack Hold @Heavy Weight Weight

A2) 3 Kneeling Jump to Plate 

A3) 3/leg Depth Jump to Lateral Hop (20” Box) 

B.

Health WOD: 

3 Sets: 3 Min On / 1 Min Off

3 Scaled Wall Walks 

10 Deadlifts 

Set 1) 95/65

Set 2) 115/85

Set 3) 135/95 

Fitness WOD:

3 Sets: 3 Min On / 1 Min Off

3 Wall Walks 

10 Deadlifts 

Set 1) 185/125

Set 2) 225/155

Set 3) 265/175

Performance WOD:

3 Sets: 3 Min On / 1 Min Off

50’ HSW

10 Deadlifts 

Set 1) 225/155

Set 2) 275/185

Set 3) 315/225