WOD

With a partner, complete the following: 200 KB Swings…70/53 (Partner holds a HS during) 15 Rope Climbs 40 Shoot Throughs (Partner holds deadlift…225/155) 400m Run... Read More

15…12…9…6 of: Hang Squat Cleans…(155/175/185/205)(105/115/125/135) G.I. Janes For Time (15min Time Cap)

24min AMRAP of: 24/18cal Row 24 Butterfly Sit Ups 24 S. Arm KB Snatches…53/35 24 Russian Twists…20/14 12 Burpee onto Plate 24 Toes to Bar... Read More

70/55 Calorie Bike 35 Strict HSPU’s…25’s 7 Rope Climbs 70 High Wall Balls…20/14…12/11 For Time (15min Time Cap)

Strength: 3×2 TnG Snatch Metcon: 2 Rounds of: 100 Double Unders 20 Snatches…155/105 30 Burpee Over Bar 4min Rest For Time (13min Time Cap)

4 Rounds of: 4min AMRAP of: 21/18 Calorie Row 21 Back Squats…135/95 21 S2OH…135/95 21 Chest to Bar Pull Ups 21 Burpee Over Bar 4min... Read More

8 Rounds of: 400m Run 30m High Bar Prowler…90/50 (indoors) 2min Rest For Time OLYMPIC- Snatch

With a partner complete the following: 2000m Row (partner holds front rack…185/125) 300 Double Unders (partner holds overhead…135/85) 50 G.I. Janes (partner hangs from pull... Read More

21…15…9 of: Deadlift…225/155 HSPU’s…25’s 3min Rest 50cal Bike 20 Ring Muscle Ups (sub- Bar MU or 20 Chin Ups and HR Push Ups) For Time... Read More

20min AMRAP of: 40 Butterfly Sit Ups 20 30m Shuttle Touches 40 Toes to Bar 20 KB SDLHP’s…70/53 (EMOM of 3 Burpee Onto Plate) For... Read More