WOD

ENDURANCE: 3 Rounds of: 60m OH Walking Lunge…45/25 800m Row 800m Run 2min Rest For Time OLYMPIC- Clean n Jerk

With a partner, complete the following: 3 Rounds of: 5min AMRAP of: Cash in- 150m Partner Prowler Push…270/180 (both partners push at the same time)... Read More

12min AMRAP of: 120 Wall Balls…20/14…10/9 60 Toes to bar 90 Double Unders 8 Rope Climbs 20 Strict HSPU’s…25’s For Total Reps

5 Rounds of: 15 SDLHP’s…135/95 400m Run 1min Rest For Time (21min Time Cap) 8.8.94-7.7.14 Never Forgotten

3 Rounds of: 21 Chest to Bar Pull Ups 15 S2OH…165/115 9 OHS…165/115 For Time (12min Time Cap)

60/50 Cal Bike 60/50 Cal Row 3min Rest 30 Snatch…135/95 For Time (15min Time Cap) Auxiliary: 1:30 Hollow Body Hold 1:30 Plank Hold 1min Hollow... Read More

**10am Class ONLY** 20min AMRAP up ladder of: 3 Bear Complex…95/65 3 Burpee Over Bar 3 Pull Ups For Total Reps (Up ladder= sets of... Read More

**10am CLASS ONLY JULY 4th** ENDURANCE: 4 Rounds of: 120m KB Farmers Carry…70/53 60m Bear Crawl 800m Run 3min Rest For Time OLYMPIC- Snatch

With a partner, complete the following: 3 Rounds of: 32 Sync Toes to Bar 32 Sync OHS 32 Partner Deadlifts…225/155 32 HSPU’s (while partner holds... Read More

Strength: 3×2 Squat Clean Metcon: 3 Rounds of: 7 Squat Cleans…185/125 14 Bench Press…155/105 For Time (10min Time Cap)