RMSDF

Warm Up

Med Mall cleans 2 minutes

Clean And Jerks

Pvc work Tech

WOD 5x5

Clean & Jerks

Newbies work Push Press after clean

Cash out

5 minutes max clean & jerks (light)

Warm up

Burgner PVC

5 minutes of double under work

WOD

10 Round Tabata: Alternating between Gym Shuttle Runs & Pull Ups

Warm Up

Tabata Air Squats

WOD

5 Body weight Back Squats

20 Box Jumps

200 Meter Row

10 Round Tabata

Alternating each round Dead Lifts & Burpees

Weighted Pull Ups / Work on your kipping

Warm up

50 Push ups or ring push ups, 50 Med Ball Cleans

work hang power clean tech with pvc or bar work up to a good challenging workout weight

WOD 30 HPC for time

Warm Up

Lunges with PCV Press

WOD

Press

5-5-5-5-5

With out putting the bar down

2 strict press, 2 push press, 1 split jerk

Warm Up

Lunges with PCV Press

WOD

Press

5-5-5-5-5

With out putting the bar down

2 strict press, 2 push press, 1 split jerk

warm up

team row for total distance in 6 minutes

WOD

Back Squats 

Warm up with pvc /bar for three sets

do two/three set working up to your work out weight of 3-5 reps

3 x 5 on the third set do as many reps as possible up to 10