WOD

Metcon: 3 Rounds of: 24 Pull Ups (sub- 12 Bar Muscle Ups) 36 Heavy Wall Balls…30/20…10/9 For Time (12min Time Cap) Auxiliary: 12min EMOM of:... Read More

Strength: 5min EMOM of: 2 Snatches Metcon: 15..10…5 of: Snatch…165/115 (20cal Ski after) 3min Rest 21…15…9 of: HSPU (20cal Bike after) 3min Rest 15…10…5 of:... Read More

2 Rounds of: 21min AMRAP of: 50cal Bike 50cal Ski 50cal Row 3min Rest (Every 7min 800m Run) For Total Reps

8 Rounds of: 30m Sled Push…360/270 8 Burpee Box Jumps…24/20″ For Time

Strength: 10mins to work up to a heavy single Power Clean and a single Chin Up Metcon: 30 Power Cleans…135/95 400m Run 30 Heavy Wall... Read More

Metcon: 3 Rounds of: 5min AMRAP of: 15cal Bike 15cal Row 15 DB Hang Clean n Jerks…50/35’s 5min Rest For Total Reps Auxiliary: 300 Double... Read More

Metcon: 5 Rounds of: 15 OHS…95/65 15 Chest to Bar Pull Ups For Time (10min Time Cap) Auxiliary: 200m Sled Push…90/45 200m Farmers Carry…70/53

Metcon: 4 Rounds of: 4min AMRAP of: 12cal Bike 12 SDLHP…135/95 12 Burpee Over Bar 12 Snatches…135/95 12cal Ski 4min Rest For Total Reps Auxiliary:... Read More

Metcon: 34…21…13 of: DB Knees to Chest…35/25 Strict HSPU…floor Back Squat…115/75 For Time (15min Time Cap) Auxiliary: 5x200m Sprint

20min AMRAP of Row Cals 20min AMRAP of Ski Cals (Every 4min 400m Run) For Total Cals