Warm Up:     Two Rounds of: Run 400M 10 Push ups 10 Pull ups (or body rows) 25 Abmat situps 10 Hip Extensions (GHD) 10 Overhead Squats with PVC Stretching  Skills–  Front Squat:  5-5-5-5-5 WOD:             5 Rounds for time of:             7 dumbbell thrusters             14 dumbbell swings Weight:  Wm use 25# dumbbells (ie [...]

Warm Up: 2x: 10 MedBall Cleans 10 Wall Ball Shots 10 GHD Sit Ups 10 Dips 10 Pull ups Skills:   Snatch   Overhead Squat WOD: Five rounds for time of: 95 pound Snatch, 3 reps 95 pound Overhead squat, 15 reps Run 400 meters Post Times: