WOD

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

Strength: 5×2 TnG Snatch Metcon: 3 Rounds of: 55 Wall Balls…20/14…10/9 13 Snatches…155/105 3min Rest For Time (17min Time Cap)

Strength: 3×5 Deadlift @ 70% 1RM 3×8 Strict Pull Up Metcon: 4 Rounds of: 4min AMRAP of: 21/15cal Row 21 KB Swings…70/53 21 Butterfly Sit... Read More

**10:00AM CLASS ONLY TODAY** With a partner, complete the following: 18…15…12…9…6 of: Clean n Jerks…165/115 (5 Rounds of “Cindy” before each set) For Time *Barbell... Read More

**MONDAY LABOR DAY 10:00am CLASS ONLY** 5 Rounds of: 60cal Med Ball Airrunner…20/14 60/45cal Bike 21 Burpee onto Plate 2min Rest For Time