WOD

Strength: 10mins work up to a heavy single of Squat Clean n Jerk Metcon: 7min AMRAP of: Squat Clean n Jerk…225/155 3min Rest Then: 3min... Read More

Benchmark: 600m Row Metcon: 2 Rounds of: 7min AMRAP of: 21cal Row 9 HSPUS…45’s 7min Rest For Total Reps

Strength: 5,4,3,2,1 of: Back Squat (2sec pause at depth) Strict Chin Up (2min Rest between sets) Metcon: 3 Rounds of: 15 Bar Muscle Ups (sub-... Read More

20 Rounds of: 4 G.I. Janes 150m Run (outside) For Time

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