WOD

3 Rounds of: 21 Burpee Box Jumps…24/20″ (partner hangs from pull up bar) 21 Deadlifts…225/155 (partner holds HS/push up) For Time (15min Time Cap)

50 KB Swings…70/53 50 Bench Press…135/95 50 Cal Bike 100 Double Unders 50 Grasshoppers 50 High Wall Balls…20/14…12/11 For Time (17min Time Cap) ** IMPORTANT**... Read More

Strength: 10min, work up to a 2 rep heavy Snatch Metcon: 3 Rounds of: 23 Snatch…115/75 23 Toes to Bar (EMOM 5 OHS…115/75) For Time... Read More

4 Rounds of: 30/25 Cal Bike 20 Strict HSPU’s…25’s 3 Rope Climbs 3min Rest For Time (18min Time Cap)

3 Rounds of: 600m Row 30 Sit Ups 6 30m Shuttle Touch 26 Chest to Bar Pull Ups 6min Rest For Time (30min Time Cap)

Strength: 3×2 Hang Cluster Metcon: 5 Rounds of: 15 Hang Cluster…95/65 15 Burpee Over Bar For Time (15min Time Cap) Saturday January 21st, 2017 Register... Read More

ENDURANCE: 50cal Bike 1min Rest 400m Med Ball Run…30/20 1min Rest 400m Med Ball Run…20/14 1min Rest 400m Med Ball Run…14/10 1min Rest 400m Med... Read More

With a partner, complete the following: 100/70 Calorie Bike (Partner holds front rack…165/115) 75 Snatches…115/75 (Partner holds top of Dip) For Time

3 Rounds of: 15 Ring Muscle Ups (sub- 20 Chin Ups) 25 High Double Dip Wall Balls…20/14…12/11 4min Rest For Time (19min Time Cap)

4 Rounds of: 40 Russian Twists…20/14 40 Sit Ups 1min Plank Hold 40 Double Unders For Time (16min Time Cap)