PRE: Movement Standards

WOD: Partner Day! “Wesley's WOD” For time:

Buy-In: 56 Box Jump-Overs (24/20)

Then, 22 Rounds of:

-5 HSPU (Box/Pike)

-27 DU (x2 Singles)

-3 Power Cleans (155/105)

Cash-Out: 1,108m Run

POST: Mobility

PRE: EMOTM x10: Even minutes: 1 C2B Pull-up, 2 Toes to Bar, 1 C2B Pull-up, 2 Toes to Bar, 1 C2B Pull-up, Odd minutes: 6 Power Snatches (Athletes choose a moderate load)

WOD: For time: 5 Rounds:

-5 Dual DB Box Step-Overs (24/20, 50/35)

-10 Bench Press (135/95)

-5 Dual DB Box Step-Overs

-10/7 Cal Bike

POST: 100 WP Russian Twist

PRE: Deadlift, Hang Clean, S2O (5-4-3, 4-3-2, 3-2-1, 3-2-1) *Build to a heavy complex.

WOD: For time: 50-40-30-20-10:

-American KB Swings (53/35)

*400m Run after each set

POST: 50 Sit-ups, 30 HRPU, 10 Strict Pull-ups