“Cardio Junkie” – 1o min amrap  100m Med Ball Run, 20/14 *Increase DU by 10 reps every round EX: (100m Run/10 DU) (100m Run/20 DU) (100m Run/30 DU)   “Arms of Steel” – Complete Reps 10-9-8-7-6-5-4-3-2-1 Strict Chin-ups Dumbbell Skull Crushers (Use Floor, box or bench)    “Crossfit Skillz WOD” – 10 min amrap Max...Read More

TWOW: 3 x 400m Runs RPE 8 with 2 minute rest 5 x 100m Sprints all out, walk back recovery Skill WOW: 10 Minutes HS walk practice -3 x 45 sec Hollow Body Handstand hold against wall, absolutely no arch, chin to chest -EMOM 5 Minutes 5 Strict Pullups AND 5 Strict HSPU (both every...Read More