WOD

8 Rounds of: 250m Row 1min Rest 400m Run 1min Rest For Time (45min Time Cap)    OLYMPIC- Clean n Jerk

With a team of 3 complete the following: 5 Rounds of: 35 Bear Complex…95/55 50 Pull Ups 1min Rest For Time (30min Time Cap)   ... Read More

7min AMRAP of: Rope Climbs (EMOM 4 Burpee Box Jumps…24/20″) 7min Rest 7min AMRAP of: Snatches…165/115 (EMOM of 4 Burpee Box Jumps…24/20″) For Total Reps ... Read More

50…40…30…20…10 of: Wall Ball Sit Ups…20/14 Double Unders (15 Toes to Bar after each set) For Time (18min Time Cap)   

12min AMRAP of: Up ladder by 3 of: 3 High Wall Balls…20/14…12/11 3 KB Swings…70/53 6 High Wall Balls…20/14…12/11 6 KB Swings…70/53 Ect. Ect. Ect.... Read More

3 Rounds of: 30cal Row 20 Burpee Bar Touch 30 C2B Pull Ups 3min Rest For Time (18min Time Cap)   

30…20…10 of: Power Cleans…135/95 Front Squat…135/95 HSPU’s…45’s (4min Rest after set of 30, 2min Rest after set of 20) For Time (20min Time Cap)   *sign... Read More

ENDURANCE: 4 Rounds of: 150m KB Farmers Carry…140/106 (75m up and back) 800m Run 3min Rest For Time (40min Time Cap)    OLYMPIC- Snatch

With a partner complete the following: 100 KB SDLHP…70/53 (each partner completes 20reps before switching) 300m Prowler Sprint…90/50 (each partner pushes 50m at a time)... Read More

27…21…15…9 of: High Double Dip Wall Balls…20/14…12/11 Chest to Bar Pull Ups For Time (12min Time Cap)