04-16-18: Rise Comp WODs

Skill:
Power Clean + Front Squat Ladder

WOD: Knockout
EMOM x 10
10 DB STO  35/20
30 DU / 60 Singles
*If you fail to finish round EMOM, continue on AMRAP for 10 min.

04-13-05: 4 Rounds

Skill:
Warm Up Power Snatch and Squat Clean

WOD:
4 Rounds for Time
5 Power Snatch  135/85
10 Wallballs
200m Run
5x:  1 DL + 1 Squat Clean
200m Run

Optional WODS:
100 Burpees for Time
or 15 Min Max Cal on Assault Bike

04-12-18: Pick Your Poison

Choose Two:
WOD I.  100 Burpees for Time
WOD 2.  15 Minutes Max Calories on the Assault Bike
WOD 3.  NFT
40-30-20-10
Abmat Sit Ups
Russian KB Swings