WOD

21…15…9 of: Assault Cals Chest to Bar Pull Ups 2min Rest then: 12…9…6 of: HDD Wall Balls…20/14…12/11 Power Cleans…185/125 For Time

2 Rounds of: 21…18…15 of: Calorie Row (100m Sled Drag…90/45 after each set) 8min Rest For Time (22min Time Cap)

Strength: 3×3 OHS Metcon: 3 Rounds of: 15 OHS…135/95 12 G.I. Janes 400m Run For Time (15min Time Cap) One Class only this Memorial Day Monday,... Read More

2 Rounds of: 70 Wall Balls…20/14…10/9 35 Assault Cals 40 SDLHP’s…95/65 20 HSPU’s 6min Rest For Time (24min Time Cap)

**SUNDAY CLASS CANCELED 5.22.16** 2 Rounds of: 800m Run 36 Pull Ups 36 HR Push Ups 3min Rest For Time (19min Time Cap)

3 Rounds of: 40 Butterfly Sit Ups 1min Plank 15 Toes to Bar 1min Plank 1min L-hold from pull up bar 20/15cal Bike For Time... Read More

40…30…20…10 of: Cal Row KB Swings…70/53 (50 Double Unders after each set) For Time (15min Time Cap) Team Explode competing to go to the 2016... Read More

Strength: 3×3 OHS Metcon: 3 Rounds of: 15 Back Squat…135/95 10 Front Squat…135/95 5 OHS…135/95 For Time

2 Rounds of: 9min AMRAP of: Cash in: 30m Low Bar Prowler…0 30m High Bar Prowler…0 30 Toes to Bar 30m Low Bar Prowler…0 30m... Read More

ENDURANCE: 10 Rounds of: 15 Wall Balls…20/14…10/9 5 Burpee onto plate 400m Run For Time OLYMPIC- Clean n Jerk