WOD

Strength: 3×3 Strict Pull Up Metcon: 2 Rounds of: 42cal Assault Bike 42 Pull Ups For Time (15min Time Cap)

Strength: 3×3 Back Squat Metcon: 27…21…15…9 of: Back Squat…135/95 Strict HSPU’s…floor KB Hang Snatch…53/35 1min Rest between sets For Time

Strength: 3×3 Power Clean Metcon: 2 Rounds of: 18 Power Cleans…185/125 24 Burpee Bar Touch 12 Ring Muscle Ups (sub- 18 Strict Chin Ups or... Read More

ENDURANCE: 2 Rounds of: 50cal Bike 25 Burpee onto plate 50 KB Swings…53/35 50cal Row 5min Rest For Time OLYMPIC- Clean n Jerk

With a partner complete the following: 1000m Row – One partner rows while the other holds a Deadlift…225/155. Partner can only row while the barbell... Read More

Strength: Max 10 rep OHS Metcon: 4 Rounds of: 30m Low Bar Prowler 30m High Bar Prowler 20 Chest to Bar Pull Ups 10 Burpee... Read More

20min AMRAP of: 50 Sit Ups 30 30m Shuttles 10 Wall Walks For Total Reps

3 Rounds of: 15 Hang Squat Clean…155/105 20 Cal Row 50 Double Unders 2min Rest For Time (17min Time Cap)

Strength: 5,4,3,2,1 of Shoulder Press Metcon: 27…21…15…9 of: Shoulder to OH…115/75 Toes to Bar Assault Cals (3min Rest after each round) For Time (22min Time... Read More

3 Rounds of: 1min AMRAP of: Snatches…115/75 1min Rest Then: 3 Rounds of: 1min AMRAP of: 4 Burpee Bar Touch 6 Chest to Bar Pull... Read More