Skill Development BASIC TRAINING :

Squat, and all its variations.....



Dumbbell Deadlift 50/35lb

Dumbbell power clean

Dumbbell front squat

Dumbbell Push jerk

Rules for this WOD are as follows. you must do 10 reps, 8 reps, and 6 reps rounds  of each exercise before you can put the weight down. If you set the weight down you will be penalized with 5 burpees to be done on the spot. The rounds are timed, and you may rest between rounds. Only the rounds are timed NOT the total time to do the WOD.


You do 10 reps of each exercise but fail on the 9th jerk, you must do 5 burpees and then pick up the weight and finish the 10th rep. You finish the round in 5 minutes....Then you may rest without penalty. Then begin the round of 8 reps per movement. ....etc