WOD

With a partner, complete the following: 33…27…21…15…9 of: Bike Cals Thrusters…115/75 (2 Rope Climbs after each set) For Time

Auxiliary: 1min Max Ski Erg Cals Metcon: 7 Rounds of: 2min AMRAP of: 12/10cal Row 6 Burpee Box Jumps 6 Snatches…155/105 1min Rest For Time

Strength: 10mins to establish 1RM Back Squat Metcon: 3 Rounds of: 35/25cal Bike 25 Chest to Bar Pull Ups 15 Back Squats…165/115 2min Rest For... Read More

63 Wall Balls…20/14…10/9 60m Bear Crawl 33 Toes to Bar 800m Run 33 HSPU’s…45’s 33 Hang Cleans…115/75 400m Run For Time (20min Time Cap)

Strength: 10mins to establish 1RM Deadlift Metcon: 14min AMRAP of: 35/25cal Row 15 S. Arm KB Hang Snatch…70/53 For Total Reps

Strength: 10min to find a 1RM Shoulder Press Metcon: 2 Rounds of: 7min AMRAP of: 40/30cal Bike 15 S2OH…135/95 21 Front Squats…135/95 9 Ring Muscle... Read More

ENDURANCE: 5 Rounds of: 50 Double Unders 30/25 Calorie Row 10 G.I. Janes 400m Run 2min Rest For Time OLYMPIC- Snatch

5 Rounds of: 24 Deadlifts…185/125 18 Hang Cleans…185/125 12 S2OH…185/125 For Time (17min Time Cap) (Split Reps between partners however you choose) Lost and found... Read More

Strength: 8…6…4…2 of: Weighted C2B Pull Up (2min Rest Between) Metcon: 4 Rounds of: 18 C2B Pull Ups 18 OHS…115/75 (EMOM of 2 Burpee Over... Read More

Strength: For 4:30min every 1:30min complete 5 Heavy Thrusters Metcon: 5 Rounds of: 18 High Wall Balls…20/14…12/11 18 Toes to Bar 1min Rest For Time... Read More