SKILL:
Over head Press
-Follow Wendler
WOD:
4RFT
400M Sandbag carry
-45/25
20 Step ups with sandbag
-24/20
20 Ground to overhead with sandbag
400M Sandbag carry
10 Step ups with sandbag
10 Ground to overhead with sand bag
400M Sandbag carry
SKILL:
Deadlift
-follow Wendler
WOD:
"Tears of a spider monkey"
5 RFT
20 Shoulder press
-75/45
20 Overhead squats
-75/ 45
( RTG for this WOD is 7 RFT)
Skill:
Snatch from the hang
-3x5 adding weight each set ,
WOD: Members WOD Day
"Nasty Noee's WOD"
50 sit ups
-RTG with 10lb weight
50 push ups
-RTG with 25lb weight
50 slam balls
-20/10
50 Unbroken single unders