WOD

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!!

Strength: 3×5 Bent Over Row Metcon: 12min AMRAP of: 24 SDLHP’s…115/75 24 HSPU’s…25’s 24 Toes to Bar For Total Reps  

Strength: 3×3 Thruster Metcon: 30…20…10 of: Calorie Row Thrusters…115/75 cash out- 6 Rope Climbs For Time (12min Time Cap)  

ENDURANCE: With a partner complete the following: 40min AMRAP of: 40cal Row 30cal Bike 10 30m Shuttle Touches For Total Reps (One partner works at... Read More