WOD

Weightlifting Program Posted in the Red Room:
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SWOD

Farmers Walk-100ft(50/50) @ Bodyweight or Bodyweight Plus Each
Tire Flip-8-12reps @AHAP
Double Kettlebell Squats-10 @AHAP

x5 Rounds:
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Skills: Double Unders & Pistols
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Conditioning:

Buy in: 400M Run Then;

Pull Ups-25
Deadlift-50(135#-M/95#-W)
Hand Release Push Ups-50
Box Jumps-50
Floor Wipers-50(135#-M/95#-W)
Dead KB Clean and Press-50(25/25)(35#-M/25#-W)
Pull Ups-25

For Time:
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Rowing:

3000M Row
1000M Run
100 Double Unders
50 MBS (25#-M/18#-W)

AFAP:
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