WOD

60 Strict HSPU’s (while partner holds deadlift…225/155) 60 Front Squat…135/95 (while partner hangs from pull up bar) 60 Burpee Box Jumps…24/20″ (while partner holds 135/95... Read More

3 Rounds of: 30/20 Cal Row 30/20 Cal Bike 4 Rope Climbs 3min Rest For Time (20min Time Cap) 

3 Rounds of: 400m Run 1min Rest 3 Rounds of: 15 Shoot Throughs 1min Rest 3 Rounds of: 18 Toes to Bar 1min Rest For... Read More

800m Run 30 OHS…155/105 40 Burpee Over Bar For Time

Strength: 2×6 Front Squat Metcon: 3 Rounds of: 5min AMRAP of: 30/20cal Bike 20 Wall Balls…20/14…10/9 30 KB SDLHP’s…70/53 20 Burpee Bar Touch 5min Rest... Read More

Strength: 2×6 Deadlift Metcon: 20 Power Snatches…115/80 1min Rest 20 Power Snatches…115/80 1min Rest 20 Toes to Bar 1min Rest 20 Toes to Bar 1min... Read More

ENDURANCE: 6 Rounds of: 800m Run 10 KB Swings…70/53 10 Burpee Bar Touch 3min Rest For Time OLYMPIC- Snatch

With a partner complete the following: 60 Strict HSPU’s 20 In Sync Bar Muscle Ups (sub- 30 Chins) 30/20cal Bike 30/20cal Row 60 Power Cleans…135/95... Read More

Strength: 3×2 TnG Snatch Metcon: 21/4…15/3…9/2 of: Thrusters…95/65 Rope Climbs For Time (9min Time Cap)

18min AMRAP of: 2min Plank Hold 50 Sit Ups 40 OHS…95/65 30 Toes to Bar 20 Snatch…95/65 For Total Reps 2016 CrossFit Games Atlantic Regional... Read More