PRE: Movement Standards (Day 11)

WOD: "Mary" AMRAP 20:

-5 HSPU

-10 Pistols

-15 Pull-Ups

POST: 3 Sets: 14 Hamstring Curls, 1:00 Ring Plank Support

PRE: Movement Standards (Day 10)

WOD: "Ingrid" For Time: 10 Rounds:

-3 Snatches (135/95 lb)

-3 Bar Over Burpees

POST: 3 RNFT: 150 m Row, :60 V-Sit, 10 Cal Bike, 25 Hollow Rocks, 150 m Ski

PRE: Movement Standards (Day 9)

WOD: Partner Day! For time:

-120 DU (x2 Singles, Each)

-120 Deadlifts (135/95)

-120 Dual DB S2O (50/35)

-90 Cal Bike/Row/Ski

-90 Bench Press (135/95)

-90 Synchro. Goblet Squats

-60 DU (x2 Singles, Each)

-60 Ring Rows

-60 V-ups

POST: Mobility