WOD

Strength: 5min EMOM of: 2 Back Squats 2 Chin Ups Metcon: 40 Wall Balls…20/14…10/9 30 Pull Ups 40 Wall Balls…20/14…10/9 30 Chest to Bar Pull... Read More

Strength: Take 8mins to work up to a 2rep Hang Clean Metcon: 7 Rounds of: 2min AMRAP of: 5 Hang Clean…185/125 8 Burpee Over Bar... Read More

Strength: 2 Rounds of: 60m OH Barbell Walk…Heavy 60m Zercher Carry…Heavy Metcon: 40/30cal Bike 200m OH Walk… 115/75 40/30cal Ski 200m Zercher Carry…115/75 40/30cal Bike... Read More

**10:00AM CLASS ONLY TODAY** With a partner, complete the following: 18…15…12…9…6 of: Clean n Jerks…165/115 (3 Rounds of “Cindy” before each set) For Time (21min... Read More

45min AMRAP of: 75cal Row 75cal Bike 75cal Ski 400m Run Every 5mins: 2 Rounds of: 7 Burpee Bar Touch 14 KB Swings…70/53 For Total... Read More

21…15…9 of: Back Squat… 225/155 DB Chin Ups…50/35 Power Clean…165/115 For Time

Auxiliary: 3x60m Sled Push Sprint…270/225 Metcon: 2 Rounds of: 50/40cal Ski 200m DB Farmers Carry…50/35’s 35 DB Shoulder to OH…50/35’s For Time (14min Time Cap)

Metcon: 2 Rounds of: 9min AMRAP of: 55 High Wall Balls…20/14…12/11 110 Double Unders 55 Knees to Elbows 55 Calorie Row 55 Burpee Bar Touch... Read More

Strength: 7…5…3 of: DB Deadlift…Heavy DB Sit Up…Heavy Metcon: 3 Rounds of: 18 DB Burpees…50/35 18 DB Hang Cleans…50/35 18/12cal Ski For Time (13min Time... Read More

Strength: 5min EMOM of: 2 Front Squats 2 Weighted Pull Ups Metcon: 7 Rounds of: 12cal Bike 12 Goblet Squats…70/53 12 KB Swings…70/53 12 Push... Read More