WOD

**10:00am CLASS ONLY MONDAY LABOR DAY** 165/115cal Bike (E2MOM 6/4cal Row) 5min Rest 165/115cal Ski (E2MOM 6cal Run) For Time

8 Rounds of: 15/12cal Bike 30m S. Arm DB OH Walk…80/55 (do not drop dB from OH) 10 S. Arm DB Clean n Jerk…80/55 1min... Read More

STRENGTH: 5min EMOM of: 5 Strict Pull Ups 7 Strict Dips METCON: Cash in- 400m Sled Drag Farmers Carry…90/45…53/35’s 3 Rounds of: 33 Wall Balls…20/14…10/9... Read More

STRENGTH: 5min EMOM of: 1 Power Snatch METCON: 21…15…9 of: Snatch…95/65 Calorie Row Rest 3min Then: 21…15…9 of: Burpee Bar Touch Toes to Bar For... Read More

STRENGTH: 5min EMOM of: 2 OHS METCON: 5 Rounds of: 15 HSPU…35’s 15 OHS…95/65 15/12cal Ski 15/12cal Bike 1min Rest For Time (18min Time Cap)

STRENGTH: Take 10mins to establish a heavy Turkish Get Up with each hand. METCON: 26…18…10 of: KB Turkish Get Ups…53/35 Deadlifts…205/145 For Time (16min Time... Read More

STRENGTH: Take 8mins to work up to a heavy TnG Clean n Jerk METCON: 6min AMRAP of: 33/26cal Ski 33 Clean n Jerks…115/75 3min Rest... Read More

3 Rounds of: 3:20min AMRAP of: Cash in- 40 Push Ups Remainder Cal Row 1:40min Rest 3:20min AMRAP of: Cash in- 40 KB Swings…53/35 Remainder... Read More

STRENGTH: Take 8mins to work up to a heavy single Clean METCON: 18…15…12…9 of: Power Cleans…155/105 Goblet Squats…97/70 (Every 2min 200m Run) For Time (20min... Read More

STRENGTH: 6min EMOM of: 3 Weighted Chin Ups 3 Weighted Dips METCON: 7 Rounds of: 2min AMRAP of: 11cal Run 2 Rope Climbs 2min Rest... Read More