Strength: Push Jerk Every 90 secs x 6 sets: 3 Push Jerks *Increase wt for the first 3 sets and then stay there for the remainder Conditioning: 9 Min AMRAP: 9 Shoulder 2 Overhead 12 Box Jumps 15 KBS Comp: 135/95, 24/20, 70/53 (Murican) Fitness: 115/80, 24/20, 53/35 (Murican) GPP: 75/55, 20/16, 44/30 (Russian) Health:...Read More

WOD 1: 15 min CAP1 Burpee Tuck Jump2 KB SDHP 3 Double KB Deadlifts4 Double KB Shoulder to Overhead5 Inch Worms (with push-up)6 Up Down- Broad Jumps (Jump Back and Forth in place)7 Sit-ups8 Plank KB Drag 9 American KB Swings10 Goblet LungesTreat this like the 12 days of christmas workout! 1 then 2,1 then 3,2,1…WOD 2: Partner8 min...Read More