WOD 1
Sprint
5 Rounds
1/2 Gasser- walk back
Sprints are meant to prime the exsplosive pump. Don’t just run across the parking lot…FLY!!
Be sure to take your warm up very seriously and make sure your hips and hamstrings are ready to go!

WOD2
Alternating 10 min EMOM
Minute 1 Barbell complex=
1 Power Clean (155/105)
1 Left Front Rack Lunge
1 Right Front Rack Lunge
1 Shoulder to overhead (Press/Push Press/Jerk)
Minute 2- Plank
Minute 3 -Barbell Complex
Minute 4- Max Reps Ring Push Ups
Minute 5- Barbell Complex
Minute 6- Max Rep Prone Ring v-ups
Minute 7-Barbell Complex
Minute 8- Max Rep Pendlay Rows (155/105)
Minute 9-Barbell Complex
Minute 10-Plank