WOD

With a partner, complete the following: 100cal Bike (partner holds HS or Push Up) Then: 3 Rounds of: 20 Bench Press…135/75 20m OH Walking Lunge…45/25... Read More

Benchmark: Retest- 2min Max Rope Climbs Metcon: 4 Rounds of: 4min AMRAP of: Cash in: 30m Low Bar Prowler…50/0 30m High Bar Prowler…50/0 Then: 15... Read More

Strength: 12min EMOM of: Even min- 8 Bench Press Odd min- 8 Med Ball Knees to Chest Metcon: 27…21…15…9 of: Toes to Bar Heavy Wall... Read More

Auxiliary: 3min AMRAP of: Hollow Rock n Roll Metcon: 4 Rounds of: 25cal Airrunner 20 Butterfly Sit Ups 15 Dips (ring or Bar) 1min Rest... Read More

Strength: 6min EMOM of: 2 Hang Squat Cleans 1 Hang Clean Metcon: 2 Rounds of: 8min AMRAP of: 21 Hang Cleans…165/115 34 Burpee Over Box…20/18″... Read More

Strength: 3min EMOM of: 5 Thrusters 3min Rest 3min EMOM of: 5 Strict C2B Pull Ups Metcon: 21…15…9 of: Thruster…135/95 Chest to Bar Pull Ups... Read More

7 Rounds of: 21cal Row 13 KB Swings…70/53 5 Shoot Throughs 400m Run For Time

With a partner, complete the following: 20 Tire Flips Then: 55…34…21 of: Snatches…95/65 Burpee Box Jumps…24/20″ For Time

22min AMRAP of: 30cal Row 30 Med Ball Sit Ups…20/14 30 Russian Twists…20/14 30m Low Bar Prowler…0 30m High Bar Prowler…0 15 Toes to Bar... Read More

Strength: 3×5 Back Squat @ 70% 1RM 3×8 Bench Press Metcon: 70/50cal Bike 60 Chest to Bar Pull Ups 25 Burpee Bar Touches For Time... Read More