WOD

Benchmark:50cal Treadmill Sprint Metcon:5 Rounds of:3min AMRAP of:2 Rope Climbs15 Single Arm KB Hang Snatch…70/5310 Burpee Bar Touch3min RestFor Total Reps

3 Rounds of:50/40cal Bike800m Med Ball Run…20/14 (outside)For Time

With a partner, complete the following:8 Rounds of:15 Burpee Over Box…20/18"25 KB SDLHP's…70/5325m Sled Push…360/270For Time*Partner 1 does one round while partner 2 rests. 4... Read More

2 Rounds of:12min AMRAP of:20 Butterfly Sit Ups20 Grasshoppers40 Double Unders10 Wall Walks20/15cal Bike1min Plank Hold4min RestFor Total Reps

Strength:3×6 Negative Toes to Bar3×6 Shoulder Press Metcon:3 Rounds of:4min AMRAP of:10cal Airrunner12 S2OH…135/9515 Back Squats…135/9518 Toes to Bar4min RestFor Total Reps

Strength:3×5 Strict Ring Muscle Ups (sub- from the ground)8,6,4,2 of Bench Press Metcon:10-1 of:Power Cleans…165/115Burpee Over BarFor Time(12min Time Cap)

5 Rounds of:60m Reverse Sled Drag…180/11560m Farmers Carry…97/7060m Bear Crawl15 KB Swings…97/70For Time(25min Time Cap)Today marks the last day of a long time coach, athlete... Read More

Benchmark:2min Max Assault Bike Cals Metcon:2 Rounds of:7min AMRAP of:10 HDDWB's…20/14…12/1112 High Wall Balls…20/14…12/1115 Wall Balls…20/14…10/95 Rope Climbs12 Chest to Bar Pull Ups15 Pull Ups20/15cal... Read More

*ENDURANCE CLASS IS AT 10am*8 Rounds of:400m Run (outside)15/10cal Bike20 Butterfly Sit Ups1min RestFor Time

With a partner, complete the following:120/85cal Assault Bike100 SDLHP's…115/75100 Toes to Bar(EMOM of 4 Synchro Burpee Over Bar)For Time