WOD

50 Thrusters…95/65 2min Rest 50 Chest to Bar Pull Ups 2min Rest 25 Burpee Over Bar 2min Rest 25 Cal Bike 2min Rest 50 KB... Read More

ENDURANCE: 3 Rounds of: 60m OH Walking Lunge…45/25 800m Run For Time OLYMPIC- Snatch

With a partner complete the following: 15min AMRAP of: 15cal Row 10m Bear Crawl (to the pull up rig) 15 Chest to Bar Pull Ups... Read More

Strength: 5×2 Power Clean Metcon: 4 Rounds of: 12 Lateral Burpee Box Jump Overs…24/20″ 9 Power Cleans…165/115 6 Front Squats…165/115 2min Rest For Time (18min... Read More

20min AMRAP of: 50 Butterfly Sit Ups 100 Double Unders 3 Rope Climbs 30 Assault Cals 30 Toes to Bar 400m Run For Total Reps

Strength: 5,4,3,2,1 of: Back Squat Metcon: 3 Rounds of: 5min AMRAP of: 12 Back Squat…115/75 9 Strict HSPU’s…45’s 6 S. Arm KB Hang Snatch…70/53 5min... Read More

21…15…9 of: Cal Row Snatch…135/95 Burpee Over Bar For Time (13min Time Cap)

*10:00am CLASS ONLY* 1mile Run 100 Pull Ups 200 Push Ups 300 Air Squats 1mile Run For Time

*This Monday 5.30.16 Memorial Day “MURPH”. 10:00am Class Only ENDURANCE: With a partner complete the following: 12 Rounds of: 1min AMRAP of- Assault Cals 1min... Read More

3 Rounds of: 40 HSPU’s (one partner works while the other holds a handstand) 60 Cal Row (one partner works while the other holds a... Read More