WOD

METCON: 3 Rounds of: 20 Clean n Jerks…135/95 20 Burpee Over Bar For Time (12min Time Cap) MILE MASTERY: 2 Rounds of: 6min EMOM of:... Read More

50…40…30…20 of: or 40…32…24…17 of: Ski Cals Bike Cals then: 50…40…30…20 of: or 40…32…24…16 of: Row Calories DB Box Step Ups…20”…35/25 For Time

10 Rounds of: 2min AMRAP of: 12/9cal Bike 6 Clean n Jerk…185/125 12/9cal Ski 12 Deadlifts…185/125 2min Rest For Total Reps

METCON: 2 Rounds of: (10) 30m Reverse Sled Drag…180/135 35 Burpee onto plate 40 Pull Ups For Time (19min Time Cap) MILE MASTERY: 16min EMOM... Read More

CORE VALUES: 9min AMRAP of: 20 Rt Side Hip Raise 20 Lf Side Hip Raise 20 Sit Ups (Start with and Every 3min 1min Plank... Read More

Every 3min for 21min: 12/9cal Ski 10m Walking Lunge 10 Toes to Bar 3min Rest then: Every 3min for 18min: 30 Alternating Single Arm Clean... Read More

METCON: 40/8…30/6…20/4…10/2 High Wall Balls…20/14…12/11 30m Sandbag Carries…150/100 For Time (13min Time Cap) MILE MASTERY: 4 Rounds of: 3min Run 3min Rest Still time to... Read More

METCON: 3 Rounds of: 18 Snatches…135/95 27/21cal Bike 1min Rest For Time (15min Time Cap) MILE MASTERY: 8 Rounds of: :55sec Sprint 1:05min Rest FAT... Read More

***NO CLASSES TODAY***