WOD

With a partner, complete the following: Cash in- 100 Cal Bike 3 Rounds of: 42 Hang Cleans…115/75 42 S2OH…115/75 (EMOM of 2 Syncro Burpee Over... Read More

50…40…30…20…10 of: Wall Balls…20/14…10/8 Double Unders Butterfly Sit Ups For Time (12min Time Cap)

3 Rounds of: 5min AMRAP of: Cash in- 50m Prowler Push…270/180 Remainder: 5 Rope Climbs 20 Single Arm KB Snatch…70/53 5min Rest For Total Reps

30 Toes to Bar 30 Back Squats…115/75 30 Calorie Row 30 Burpee Box Jumps…20/18″ 30 Hang Snatches…115/75 30 Butterfly Sit Ups 30 HSPU’s…45’s 400m Run... Read More

27/21…21/15…15/9…9/3 of: Assault Bike Calories Shoot Throughs For Time (14min Time Cap)

15min AMRAP of: 21…15…9 of: Thrusters…95/65 Pull Ups 1min Rest 15…10…5 of: Thrusters…115/75 Chest to Bar Pull Ups 1min Rest 9…7…5 of: Thrusters…135/95 Bar Muscle... Read More

ENDURANCE: 2mile Run 50cal Bike 2000m Row 200 Double Unders For Time OLYMPIC- Snatch

With a partner, complete the following: 12 Rounds of: 15/12 Calorie Assault Bike 7 Snatches…135/95 15 High Wall Balls…20/14…12/11 For Time (One partner does one... Read More

5 Rounds of: 3min AMRAP of: Cash in: 75m Reverse Sled Drag…135/90 75m Sled Drag…135/90 Remainder of time: 6 G.I. Janes 6 KB Swings…70/53 3min... Read More

50/40 Calorie Bike 15 Power Cleans…205/140 50 Double Unders 5 Rope Climbs 30 HSPU’s…45’s 15 Ring Muscle Ups (sub- Bar MU’s or 30 Pull Ups)... Read More