WOD

3 Rounds of: 5min AMRAP of: Cash in: 30m Low Bar Prowler…50/0 30m High Bar Prowler…50/0 Then: 24 Chest to Bar Pull Ups 12 Burpee... Read More

ENDURANCE: 7 Rounds of: 12 G.I. Janes 150m Sprint 2min Rest For Time OLYMPIC- Clean n Jerk

With a partner complete the following: 2 Rounds of: 100 HR Push Ups (Partner holds deadlift…225/185) 100 KB Swings…70/53 (Partner holds a HSPU) 100m Prowler... Read More

150 High Wall Balls…20/14…12/11 *Every 2min: 6 Ring Muscle Ups Or 9 Chin Ups, 9 HR Push Ups Or 6 Bar Muscle Ups For Time... Read More

20min AMRAP of: 20 Toes to Bar 20 Med Ball Sit Ups…20/14 3 Rope Rope Climbs (Starting at 0:00 and every 4min, 1min Plank Hold)... Read More

Strength: 5min EMOM of: 4 Snatch Deadlifts, 2 Hang Squat Snatch Metcon: 18…15…12…9 of: Strict HSPU…25’s Hang Squat Snatch…115/75 (50 Double Unders after each set)... Read More

Strength: 5min EMOM of: 2 Hang Cleans, 1 Jerk Metcon: 2 Rounds of: 18 Hang Cleans…205/135 800m Run 3min Rest For Time (15min Time Cap)

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