WOD'S

STRENGTH
EMOM x 14 MINUTES
MIN 1 - 4 Push Press (Athlete
Choice, Building)*
MIN 2 - :45 Shuttle Run (EZ)
*Start Light and Build to Heavy Set
of 4 with Barbell.

WORKOUT
AMRAP x 14 MINUTES
10 Alt. DB Snatch + Push Press
(50/35)|(35/20)*
200m Run
*1 Rep = 1 DB Snatch then Lower DB
to same side Shoulder for Push
Press

OPTIONAL BENCHMARK
WORKOUT
"THE NCFIT CINCO"
5 ROUNDS FOR TIME
5 Hang Power Clean
(155/105)|(115/75)
5 Front Squats
5 Thrusters
5 Shoulder to Overhead
5 Strict HSPU