WOD

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

ENDURANCE: 4 Rounds of: 10min AMRAP of: Cash in- 800m Run 30cal Row 20cal Bike 30 KB Swings…53/35 5min Rest For Total Reps OLYMPIC- Snatch

With a partner complete the following: 200 Thrusters…95/65 (EMOM one partner does 8 Pull Ups) For Time (20min Time Cap) – One partner works at... Read More

Strength: 3×3 Deadlift Metcon: 3 Rounds of: 4min AMRAP of: 20 Deadlifts…225/155 90 Double Unders 30 Toes to Bar 40 High Wall Balls…20/14…12/11 4min Rest... Read More

2 Rounds of: 24 Hang Cleans…135/95 12 High Box Jumps…32/28 24 Butterfly Sit Ups 12 Assault Cals (EMOM of 4 Burpee Over Bar) For Time... Read More

Strength: 3×3 Front Squat Metcon: 21…15…9 of: Front Squat…165/115 Chest to Bar Pull Ups HSPU’s…45’s For Time (12min Time Cap)  

Auxiliary: 500m Row for time Metcon: 1000m Row 30 OHS…135/95 15 Ring Muscle Ups (sub- 30 Chin Ups) For Time