WOD

2 Rounds of: 12min AMRAP of: 24cal Row 24cal Run 24 Butterfly Sit Ups 24 Russian Twists…20/14 4min Rest For Total Reps

Strength: 6min EMOM of: 2 Hang Cleans Metcon: 3 Rounds of: 34 Wall Balls…20/14…10/9 21 HSPU…floor 13 Hang Cleans…155/105 For Time (12min Time Cap)

Strength: 5min EMOM of: 1 Hang Squat Snatch, 1 Power Snatch Metcon: 6 Rounds of: 12 Snatch…115/75 48 Double Unders 12 Chest to Bar Pull... Read More

Strength: Back Squat 9 @ 65% 7 @ 70% 5 @ 75% – 2min rest after each set Metcon: 4 Rounds of: 20/15cal Bike 10... Read More

8min AMRAP of: 25cal Row 50 Double Unders 8min AMRAP of: 25cal Bike 10 Burpee Bar Touch 8min Rest 12min AMRAP of: 25cal Row 50... Read More

With a partner, complete the following: 500 Double Unders 75 Bear Complex…95/65 For Time -One partner works on Dubs, the other works on Thrusters until... Read More

20min AMRAP of: 8 Toes to Bar 10 S. Arm DB Hang Clean n Jerk…50/35 14/12cal Row For Total Reps

Core strength: 1:30 Plank 1:30 Hollow Hold 1min Plank 1min Hollow Hold 30sec Plank 30sec Hollow Hold Metcon: 4:20 AMRAP of Bike Cals :40sec Rest... Read More

Auxiliary: 2min AMRAP of: 10m Shuttle Touches Metcon: 300m Sled Drag…90/45 50 HSPU’s…floor 50cal Row 50 Wall Balls…20/14…10/9 300m Run (outside) For Time (15min Time... Read More

Strength: 5min EMOM of: 2 Deadlifts Metcon: 3 Rounds of: 6min AMRAP of: 15/12cal Bike 12 Snatches…135/95 9 Burpee Over Bar 6min Rest For Total... Read More