"Fight The Power"
100 Double Unders
35 Squats
30 Deadlifts
75 Double Unders
35 Squats
20 Deadlifts
50 Double Unders
35 Squats
10 Deadlifts

High Hang Snatch
5x3, building

High Hang Clean + Jerk
5x3, building

Hollow Rocks
3 x :20, rest :40

"Rock Box"
With a Partner
3 Rounds
50 Double Unders
40 Dumbbell Deadlifts
30 Dumbbell Thrusters
20 Dips
30 Dumbbell Step Ups
400 Meter Run
50 Double Unders

"Radio Station"
50 Sit Ups
40 Toes to Bar
30 Hollow Rocks
20 Pull Ups
10 Strict Pull Ups
5 Bar Muscle Ups
Rest 5 Minutes
5 Bar Muscle Ups
10 Strict Pull Ups
20 Pull Ups
30 Hollow Rocks
40 Toes to Bar
50 Sit Ups

Seminar TODAY!

"Beats to the Rhyme"
7 Rounds
In as Few Pulls as Possible
150/100 Meter Row
*do 1 Bodyweight Front Squat per Pull

Friday Seminar: WOD Strategy

"They Call us Run"
5 Rounds
15 Hang Power Snatch
15 Sumo Deadlift High Pull
15 Push Press