WOD

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)

Strength: 5×2 Snatch Metcon: 72 Burpee onto Plate 36 Snatches…135/95 For Time (12min Time Cap)

2 Rounds of: 8min AMRAP of: 16 Chest to Bar Pull Ups 16 Back Squats…155/105 16 HSPU’s…25’s 16 Butterfly Sit Ups 16/12cal Bike 8min Rest... Read More

ENDURANCE: 1mile Run (2×800) 2000m Row 200 Double Unders 80cal Bike For Time OLYMPIC- Clean n Jerk

With a partner, complete the following: 2 Rounds of: 45 In-Sync Toes to Bar 150m Partner Prowler Push…360/270 75 KB Swings…70/53 (partner holds the top... Read More

60 High Double Dip Wall Balls…20/14…12/11 (Every 2min 6 Snatches…135/95) For Time (14min Time Cap)

Strength: 3×3 Bench Press Metcon: 40…30…20…10 of: Calorie Row Bench Press…115/75 For Time (1min Rest after each round) (15min Time Cap)