WOD

3 Rounds of: 9min AMRAP of: 50/40cal Bike 50/40cal Run 30 Clean n Jerks…95/65 (KEEP IT LIGHT) 10 G.I. Janes 2min Rest For Total Reps

With a partner, complete the following: 2 Rounds of: 120/90cal Row (One partner works while the other holds a pike position with feet on a... Read More

Strength: 4min EMOM of 4 Shoulder Press 3min Rest 4min EMOM of 4 Front Squats Metcon: 3 Rounds of: 34 Butterfly Sit Ups 21cal Bike... Read More

Benchmark: 2min Max Double Unders Metcon: 27/70/27…21/60/21…15/50/15…9/40/9 of: Snatch….95/65 Double Unders Pull Ups For Time (15min Time Cap)

Strength: 5min EMOM of: 2 Power Cleans Metcon: 72cal Run 72 High Wall Balls (EMOM 3 Power Cleans…185/125) For Time (16min Time Cap)

Strength: 6min EMOM of: 4 Strict/Weighted Chest to Bar Pull Ups Metcon: 2 Rounds of: 7min AMRAP of: 60/40cal Row 30 Strict HSPU’s…25’s 30 Chest... Read More

Strength: 5min EMOM of: 3 Back Squats 5min EMOM of: 5 Dips Metcon: 5 Rounds of: 3min AMRAP of: 15/10cal Bike 15 S. Arm KB... Read More

40min AMRAP of: 10 Knees to Elbows 20 Burpee onto Plate 30 Sit Ups (400m Run Outside Every 4mins) For Total Reps

With a partner, complete the following: 9min AMRAP of: 3min AMRAP of Max Box Jumps…24/20″ (Partner holds front rack of 115/75) 3min AMRAP of Max... Read More

Strength: 9,7,5 of: Bench Press Strict Chest to Bar Pull Ups – 1min Rest between sets Metcon: 2 Rounds of: 60cal Row 140 Double Unders... Read More