WOD

3 Rounds of: 4min AMRAP of: cash in: 30m Low Bar…50/0 30m High Bar…50/0 then: 22 S. Arm KB Hang Snatch…70/53 66 Wall Balls…20/14…10/9 4min... Read More

20min AMRAP of: 30cal Row 30 Med Ball Sit Ups…20/14 30 Russian Twists…20/14 30 Butterfly Sit Ups 1min Plank Hold For Total Reps

Strength:  5min EMOM of: 3 Power Cleans Metcon: 2 Rounds of 7min AMRAP of: 14/10cal Bike 7 Power Cleans…165/115 14/10cal Bike 7 Bar Muscle Ups... Read More

Strength: 3×3 Back Squat Metcon: 27…21…15…9 of: Back Squat…95/65 Toes to Bar KB Swings…70/53 For Time (12min Time Cap)

4 Rounds of: 12 Snatches…135/95 24 Strict HSPU’s…floor 12 Chest to Bar Pull Ups 24 Butterfly Sit Ups (3 Burpees EMOM) For Time (16min Time... Read More

ENDURANCE: 2000m Row 3min Rest 100cal Bike 2min Rest 1000m Row 1min Rest 50cal Bike For Time OLYMPIC- Snatch

With a partner complete the following: 50 In Sync Pull Ups 100 Cal Row (While partner holds plank on 24″ box) 180 Wall Balls…20/14…10/9 (While... Read More

16min AMRAP of: 12 Power Cleans…155/105 3 Rope Climbs (At 0:00 and every 4min 400m Run) For Total Reps

3 Rounds of: 100 Double Unders 30/22 Cal Bike 26 HSPU’s…45’s For Time (14min Time Cap)

5 Rounds of: 400m Row 12 Front Squats…135/95 12 Toes to Bar 2min Rest For Time (22min Time Cap)