WOD

10 Rounds of: 2min AMRAP of: 12/9cal Bike 6 Clean n Jerk…185/125 12/9cal Ski 12 Deadlifts…185/125 2min Rest For Total Reps

METCON: 2 Rounds of: (10) 30m Reverse Sled Drag…180/135 35 Burpee onto plate 40 Pull Ups For Time (19min Time Cap) MILE MASTERY: 16min EMOM... Read More

CORE VALUES: 9min AMRAP of: 20 Rt Side Hip Raise 20 Lf Side Hip Raise 20 Sit Ups (Start with and Every 3min 1min Plank... Read More

Every 3min for 21min: 12/9cal Ski 10m Walking Lunge 10 Toes to Bar 3min Rest then: Every 3min for 18min: 30 Alternating Single Arm Clean... Read More

METCON: 40/8…30/6…20/4…10/2 High Wall Balls…20/14…12/11 30m Sandbag Carries…150/100 For Time (13min Time Cap) MILE MASTERY: 4 Rounds of: 3min Run 3min Rest Still time to... Read More

METCON: 3 Rounds of: 18 Snatches…135/95 27/21cal Bike 1min Rest For Time (15min Time Cap) MILE MASTERY: 8 Rounds of: :55sec Sprint 1:05min Rest FAT... Read More

***NO CLASSES TODAY***

10-1 of: Deadlift…295/220 Bench Press…195/135 Squat Clean…145/105 For Time

METCON: 2 Rounds of: 45 Back Squat…115/75 21 Burpee over bar 21 Chest to Bar Pull Ups For Time (14min Time Cap) MILE MASTERY: 18min... Read More

CORE VALUES: 8min AMRAP of: 21 DB Sit Ups 21 Russian Twists 21 Goodmornings 21 Grasshoppers METCON: 6 Rounds of: :40sec AMRAP of Row Cals... Read More