Warm up

Choose your cardio:
400m run / 500m row or ski
Then, 3 sets of:
20 sec dead hang
10 alternating cossack squats
10 DB z-presses (light)
5 muscle cleans

Clean & Push Jerks

Warm up

2 rounds of:
1 min cardio of choice
5 high hang muscle snatches
5 behind the neck snatch grip push presses
5 overhead squats
5 snatch balances

Squat Snatches

Community WOD (EVF360 & Crossfit)

In teams of 2, for time, split as desired, "choose your own adventure" style:
150 alternating DB snatches 50/35 lbs
150/120 cal machine [row/bike/ski]
150 single DB box step ups 50/35 lbs

Warm up

400m run, then 3 rounds of:
4 snow angels
4 per side thoracic cage extensions
4 inch worms + scap pushups
4 per side single KB suitcase deadlifts

Shoulder presses

Warm up

2 rounds of:
1 min cardio of choice
10 PVC passthroughs
10 90/90 hip openers
5 overhead squats
5 snatch balances

Overhead Squats

Warm up

2 rounds of:
200m row
20 high knees
200m run
200m ski
20 jumping jacks

Endurance

Warm up

One time through:
2 min cardio machine
10 alternating box step ups
10 KB goblet hold good mornings
10 90/90 mobility moves
1 min cardio machine
10 alternating cossack squats
10 squat jumps

Warm up

Choose your cardio:
400m run / 500m row or ski
Then, 3 sets of:
20 sec dead hang
10 alternating cossack squats
10 DB z-presses (light)
5 muscle cleans

Clean & Jerks

Warm up

3 min cardio machine, then 2 rounds of:
10 alternating single leg V-ups
30 sec dead hang
10 ring rows
10 alternating DB plank pull throughs

Pullups and Upper Body Pulling Strength

Community WOD (EVF360 & Crossfit)

Teams of 2, one partner working at a time, split as desired, for time:
120 double DB hang clean & jerks 50/35 lbs
100/80 cal row
80 toes to bars
60 double DB box steps over 24/20 in, 50/35 lbs