WOD

5 Rounds of: 3min AMRAP of: 30m Low Bar Prowler…0/0 30m High Bar Prowler…0/0 24 Butterfly Sit Ups 24cal Row 24 Burpee onto plate 3min... Read More

Strength: 6×1 Squat Clean Metcon: 27 Heavy Wall Balls…30/20…10/9 15 Power Cleans…185/125 1min Rest 21 Heavy Wall Balls…30/20…10/9 10 Power Cleans….205/135 1min Rest 15 Heavy... Read More

Auxiliary: 1min…45sec…30sec of: Plank Hold Hollow Body Hold HSPU Hold (sub DB OH hold) Metcon: 3 Rounds of: 50/40cal Row 75 Double Unders 25 Toes... Read More

Strength: 5min EMOM of: 2 Back Squat (work up to a heavy double) Metcon: 21…15…9 of: S2OH…135/95 Back Squat…135/95 Chest to Bar Pull Ups Bike... Read More

ENDURANCE: 10 Rounds of: 10cal Bike 10 G.I. Janes 150m Run (down to end of building and back) 1min Rest OLYMPIC- Snatch

With a partner, complete the following: 3 Rounds of: 8 Rope Climbs 160 Double Unders 800m Med Ball Run…20/14 For Time

10 Dumbells Snatches…50/35 15 Burpee Box Jump Overs…24/20″ 20 Dumbells Snatches…50/35 15 Burpee Box Jump Overs…24/20″ 30 Dumbells Snatches…50/35 15 Burpee Box Jump Overs…24/20″ 40... Read More

Strength: 6min EMOM of: 6 Bench Press 8 Heavy KB Swings Metcon: 3 Rounds of: 400m Run 25 KB Swings…70/53 10 Burpee Box Jumps…24/20″ For... Read More

60/50 cal Row 50 HSPU’s 40/30cal Bike 30 Chest to Bar Pull Ups 20 High Wall Balls…20/14…12/11 30 Toes to Bar 40 Snatches…95/55 15 Ring... Read More

Strength: 3min EMOM of: 2 Front Squat Metcon: 27…21…15…9 of: Front Squat…135/95 Burpee Over Bar For Time (12min Time Cap) Sign up for the OPEN!!!... Read More