WOD

**10:00am CLASS ONLY THIS MONDAY** 3 Rounds of: 50/40cal Row 50/40cal Run 50/40cal Bike 50/40cal Ski 25 Burpee Bar Touch For Time

**10:00am CLASS ONLY MONDAY LABOR DAY** 15 Bench Press…225/155 15 Deadlifts…365/255 15 Bike Cals 3min Rest 21 Bench Press…205/145 21 Deadlifts…315/225 21 Bike Cal 3min... Read More

Strength: With a partner or several team members, work up to a heavy farmers carry for 30m. Metcon: 5min AMRAP of: 20/15cal Ski 20 Wall... Read More

Strength: 6min EMOM of: 3 Strict Dips 2 Strict Negative Toes to Bar Metcon: 7 Rounds of: 12cal Airrunner 12 Dips 2 Rope Climbs 1min... Read More

Strength: Take about 8mins to work up to a heavy 2 rep “Touch-and-Go” Power Clean. Use that weight for the following: 5min EMOM of: 2... Read More

Strength: Handstand Push Up Take 8min and work up to the level of HSPU above what you are currently able to do. (Single HSPU with... Read More

Strength: Take 7mins to work up to a heavy 2 rep Front Squat. Then use that weight for the following percentages: 6@70% 4@75% 2@80% Metcon:... Read More

3 Rounds of: 40cal Bike 20 SDLHP…75/55 3min Rest 3 Rounds of: 40cal Run 20 S2OH…75/55 3min Rest 3 Rounds of: 40/30cal Row 20 Burpee... Read More

2 Rounds of: 15 Bench Press…185/125 25 Wall Balls…20/14…10/9 15 Snatch…165/115 25 Wall Balls…20/14…10/9 For Time

Strength: 5min EMOM of: 3 Power Cleans Metcon: 3 Rounds of: 400m Run (outside) 21/18cal Bike 15 Power Cleans…165/115 2min Rest For Time (18min Time... Read More