WOD

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)

Strength: 3×3 Power Clean Metcon: 5 Rounds of: 50 Double Unders 6 Power Cleans…225/155 For Time (13min Time Cap) After day 1 Evan is in... Read More

5 Rounds of: 3min AMRAP of: 20/15 Cal Assault Bike 15 Burpee Onto Plate 15 OHS…115/75 15 KB Swings…70/53 3min Rest For Total Reps Everyone... Read More

3 Rounds of: 40 Sit Ups 22 Chest to Bar Pull Ups 400m Run 12 Shoulder to OH…185/125 2min Rest For Time (21min Time Cap)

ENDURANCE: 10 Rounds of: 250m Row 400m Run 2min Rest For Time OLYMPIC- Snatch

With a team of 3, complete the following: 60…50…40…30 of: 60 Partner Deadlifts…315/215 60 Burpee Box Jumps…24/20″ For Time

Strength: 10min to establish 1rm Snatch Metcon: 400m Sled Drag…90/45 90 Wall Balls…20/14…10/9 45 Snatches…115/75 For Time (15min Time Cap)

20min AMRAP of: 24 Wall Ball Sit Ups…20/14 24 Russian Twists…20/14 24 Toes to Bar (Every 4min 6 30m Shuttle Touches) For Total Reps