WOD - Murph

1 mile Run
100 pull ups
200 push ups
300 squat
1 mile run

Mobility - ankles and hip focus

Strength - 10 min EMOM
3 x Power Clean (building reps)

WOD - for time
Cash In - 50 wall balls
Annie
50-40-30-20-10
Double unders
Sit ups

extras - 3 rounds
5-10 Dips

Endurance

Run - 1000m repeats, rest 2:30 till form drops

Row - 1250m repeats, rest 2:30 till form drops

throw back monday looking back on some gym videos

Mobility - lats, traps, hips

WOD - Heavy Grace

30 x Clean and Jerk @80%

Gymnastic - 20 min EMOM
odd 5-10 HSPU
even 5-10 TTB

Strength - 5x5 Back Squat

Happy Birthday Jon boy

WOD - for time
5 rounds
800m Run
32 Box jumps
32 GTOH

no extras today we will be increasing strength work from next week for a month and making more of the endurance days just for a month so might mean training as a CFBelite group

WOD - Cleans

10 min EMOM

2 reps

Endurance

Run/Row - 4 mins work 4 mins Rest repeats

Right Gang time to get back on it some of you seem to be drifting away from what is programmed, no one did the endurance extras like we normally program. Let stick to the plan if you have any issues with the programming ask me and Ill fill you in on what we are aiming for

WOD - Nicole
20 min AMRAP
500m Run
max effort pull ups

Extras - 3 rounds
5-10 box jumps

Strength - 5x5 Deadlift

thought of you tim when this came up

Mobility - lats and hips massive focus point

WOD - Min 0-5
AMANDA
9-7-5
Muscle ups
Snatch

min - 5-10
21-15-9
front squats
Burpee over bar

min 10-15
3 rounds
15 Oh squats
50 double unders

gymnastics - 10 min EMOM
5-10 pull ups