WOD

4 Rounds of: 4min AMRAP of: 15/10cal Bike 15 Snatches…95/65 15 Butterfly Sit Ups 15 Toes to Bar 4min Rest For Total Reps  

Strength: 5×5 Strict Chest to Bar Pull Ups Metcon: 3 Rounds of: 800m Run 4 Rope Climbs For Time (18min Time Cap)  

Metcon: 16min AMRAP of: 16 HSPU’s…25’s 24 Cal Row For Total Reps Auxiliary: 3min Plank Variations 45sec plank hold 45sec RT arm LF leg extended... Read More

Strength: Work up to a heavy set of 8 Thrusters Metcon: 6min AMRAP of: 12 Thrusters…115/75 12 Chest to Bar Pull Ups 6min Rest 6min... Read More

ENDURANCE: 32min AMRAP of: 30m Shuttle Touches -every odd min 6 Toes to Bar -every even min 8 Russian Twists…20/14 For Total Shuttle Touches   OLYMPIC-... Read More

With a partner, complete the following: 10 Rounds of: 30m Low Bar Prowler 30m High Bar Prowler 30m Low Bar Prowler 30m High Bar Prowler... Read More

Strength: 10-1 of Deadlifts -start each set at the bottom of every min and rest for the remainder of the min Metcon: 32 Burpee Box... Read More

Strength: 5×2 Turkish Get Up Metcon: 21…15…9 of: Assault Bike Cals HSPU’s…45’s S. Arm KB Snatches…70/53 Toes to Bar For Time (15min Time Cap)  

Strength: 3×5 Weighted Strict Pull Up Metcon: 70cal Row 1min Rest 60 Wall Balls…20/14…10/9 1min Rest 50 KB Swings…70/53 1min Rest 150 Double Unders For... Read More

Strength: 3×5 Front Squat Metcon: 10-1 of: Squat Snatch…135/95 (1 Rope Climb after every set) For Time (15min Time Cap)