WOD

Auxiliary: 30m High Bar Prowler…0 30m Low Bar Prowler…0 30m High Bar Prowler…0 For Time Metcon: 21…15…9 of: Power Clean…205/135 (60 Double Unders after each... Read More

Strength: 3 Rounds of: 8 Weighted Pull Up 8 Shoulder Press 2min Rest Metcon: 3 Rounds of: 28 Toes to Bar 56 Wall Balls 4... Read More

NO CLASSES TODAY HAPPY EASTER!

*NO CLASSES ON SUNDAY* With a partner complete the following: 2 Rounds of: 100cal Row 800m Med Ball Run 80 Toes to Bar 70 SDLHP’s…135/95... Read More

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