WOD

40 Heavy Wall Balls…30/20…10/9 40 KB Swings…97/70 40 Bench Press…155/105 40 Hang Squat Cleans…135/95 40/30cal Ski For Time

Strength:5min EMOM of: 3 Chest to Bar Pull Ups Metcon: 34 Chest to Bar Pull Ups 34/27cal Bike 2min Rest 21 Chest to Bar Pull... Read More

Strength: 6min EMOM of: 2 Squat Snatch Metcon: 10 Rounds of: 10/7cal Ski 10 Snatch…95/65 200m Run (outside) 1min Rest For Time (30min Time Cap)

Skill: Take 10mins and work on your next level of HSPU development. Metcon: 20min AMRAP of: (6) 30m Sled Push…180/135 (inside) 30 Burpee Bar Touch... Read More

Strength: Every 2min for 6mins: 3 Power Cleans Metcon: 5 Rounds of: 3min AMRAP of 15cal Run 12 Power Cleans…195/135 Remainder of 3min max Ski... Read More

Strength: Every 2min for 6min: 3 OHS Metcon: 63/50cal Row 45 Back Squats…135/95 30 Toes to Bar 21 OHS…115/75 20 Bar Muscle Ups (sub- 30... Read More

2 Rounds of: 50 Burpee Bar Touch 50/40cal Bike 50/40cal Row 50/40cal Ski 400m Run For Time

10 Rounds of: 5 Deadlifts…315/225 5 Burpee Over Bar 5 Strict Pull Ups 5 Bench Press…225/145 For Time

Strength: 5min EMOM of: 2 Snatches Metcon: 10 Snatches…135/95 400m Run (outside) 10 Snatches…135/95 30 Toes to Bar 10 Snatches…135/95 200m Sled Push…90/45 10 Snatches…135/95... Read More

Strength: Every 2mins for 6mins: 4 Thrusters Metcon: 2 Rounds of: (8) 30m Shuttle Touches 16 Wall Walks 48 Wall Balls…20/14…10/9 24 Burpee onto Plate... Read More