WOD

Strength: 200m Axle Bar OH Walk…heavy Metcon: 5 Rounds of: 30m Reverse Sled Drag…360/270 20/15cal Ski 15 Burpee Bar Touch 1min Rest For Time (19min... Read More

Strength: 6…4…2 of: Front Squat Metcon: 6 Rounds of: 8 DB Double Hang Snatch…50/35’s 15 Heavy Wall Balls…30/20…10/9 For Time (14min Time Cap)

Strength: 9…6…3 of: Deadlift… HEAVY Shoulder Press…. also HEAVY Metcon: 3 Rounds of: 5min AMRAP of: 21cal Row 21 HSPU…25’s 21 Deadlifts…185/125 21 Lateral Hops... Read More

5 Rounds of: 25cal Run 25/20cal Ski 25/20cal Bike 25 Med Ball Sit Ups…30/20 200m Farmers Carry…70/53’s (outside) For Time

10 Rounds of: 10cal Ski 20m Sled Push…360/270 5 Bench Press…225/155 For Time

33…27…21…15…9 of: Thrusters…95/65 Chest to Bar Pull Ups For Time (20min Time Cap) Auxiliary: 1000m Row

Auxiliary: 1min…:45sec…:30sec of: Flutter Kicks Sit Ups Plank Rt Side Plank Lf Side Plank Metcon: 5 Rounds of: 15cal Treadmill 15cal Ski 15 Burpee onto... Read More

Strength: 9…7…5 of: Deadlift Weighted Dip Metcon: 4 Rounds of: 60 Double Unders 15 Deadlifts…185/125 20/15cal Row 1min Rest For Time (16min Time Cap)

Auxiliary: 40/30cal Echo Bike Sprint For Time Metcon: 3 Rounds of: 5min AMRAP of: 30 S. Arm DB Hang Clean n Jerk…50/35 30 Pull Ups... Read More

Strength: 7…5…3 of: Bench Press…heavy Snatch…heavier than Metcon weight Back Squat…also really heavy (but same kind of heavy as Snatch) (5min Time Cap) Metcon: 34... Read More