WOD

Strength: Max Distance KB Farmers Carry…97/70 (As many 30m lengths as possible without dropping) Metcon: 2 Rounds of: 20 Devils Press…50/35’s 35/25cal Bike 1min Rest... Read More

12min AMRAP of: 24cal Run 12 KB Swings…70/53 1min Rest 12min AMRAP of: 24cal Ski 12 Goblet Squats…70/53 1min Rest 12min AMRAP of: 24cal Row... Read More

20min AMRAP of: 21 Clean n Jerks…95/55 21 Back Squats…95/55 21 Burpees 21 Pull Ups 15 Clean n Jerks…115/75 15 Back Squats…115/75 15 Burpees 15... Read More

Auxiliary: 3 Rounds of: 1min Rt Side Plank 1min Lf Side Plank 1min Sit Ups Metcon: 10 Rounds of: 10/8cal Ski 60m Sled Push…90/45 1min... Read More

Strength: 10mins to work up to a heavy Clean n Jerk Metcon: 5 Rounds of: 15 Pull Ups 40 Air Squats 8 Clean n Jerks…165/115... Read More

Strength: 7min EMOM of: 2 Close Grip Bench Press 2 Negative Toes To Bar Metcon: 3 Rounds of: 25 Bench Press…135/95 25 KB Swings…70/53 25/20cal... Read More

Strength: 6min EMOM of: 3 Deficit Deadlift Metcon: 5 Rounds of: 3min AMRAP of: 12 Deadlifts…225/155 12 Burpee Over Bar Remainder of 3min max calorie... Read More

Strength: 9…7…5 of: Back Squat…HEAVY Weighted Chin Ups…HEAVY Metcon: 27…21…15…9 of: Back Squat…95/65 HSPU…25’s Med Ball Knees to Chest…20/14 For Time (12min Time Cap)

5 Rounds of: 30/20cal Ski 30/20cal Bike 18 Pull Ups 18 Push Ups 48 Air Squats For Time

8 Rounds of: 8 G.I. Janes 8 Cleans…185/125 30m Reverse Sled Drag…315/225 For Time