WOD

Strength: 5×1 Thruster Metcon: 21…18…15…12…9…6…3 of: Thrusters…95/65 Burpee Over Bar For Time  

60/50cal Assault Bike 6 Rope Climbs 400m Run 6 Rope Climbs 60/50cal Assault Bike For Time  

Strength: 3×5 Bench Press Metcon: 5 Rounds of: 3min AMRAP of: 10 Snatches…135/95 10 Burpee Box Jumps…24/20″ 15/10cal Row 3min Rest For Total Reps  

Strength: 3×5 Back Squat Metcon: 21…15…9 of: Back Squat…155/105 Chest to Bar Pull Ups (5 Shoot Throughs after each set) For Time (12min Time Cap)  

20min AMRAP of: 3 Rounds of: 20cal Bike 12 SDLHP’s…155/105 Then: 21…15…9 of: Hang Cleans…155/105 Burpee Bar Touch Then: 9…7…5 of: Thrusters…155/105 Ring Muscle Ups... Read More

ENDURANCE: With a partner, complete the following: 40min AMRAP of: 40 Cal Row 40 KB Swings…70/53 (Every 3min 4 30m Shuttle Touches) For Total Reps... Read More

With a partner complete the following: 200cal Assault Bike (EMOM of 4 Burpee onto plate) For Time -both partners do the 4 burpees at the... Read More

13min AMRAP of: 55 Deadlifts…225/155 55 Wall Balls…20/14…10/9 55 Calorie Row 55 HSPU’s For Total Reps  

20min AMRAP of: 30 KB Swings…70/53 30 Butterfly Sit Ups 30 Pull Ups (Every 4min 400m Run) For Total Reps  Come in for Exploga… yoga/mobility... Read More

Strength: 3×5 Dips Metcon: 100 Wall Balls…20/14…10/9 60 HR Push Ups 100 Cal Row For Time (12min Time Cap)   Saturday am Exploga!!