WOD

2 Rounds of: 48 Pull Ups 50m Prowler Push…270/180 5min Rest For Time (14min Time Cap)   

1000m Row 5min Rest then: 5 Rounds of: 12 Thrusters…95/55 12 SDLHP…95/55 (EMOM 3 Burpee over Bar) For Time (17min Time Cap)   

2 Rounds of: 7min AMRAP of: 50 Double Unders 30 KB Swings…70/53 25 Box Jumps…24/20 20 HSPU’s…25 10 Bar Muscle Ups (sub- 10 Chin Ups,... Read More

ENDURANCE: 40min AMRAP of: 200m Run 15cal Row 20 Grasshoppers 20 Air Squats 20 Sit Ups 20 Push Ups 10 Burpees For Total Rounds   ... Read More

With a partner complete the following: 54…42…30…18 of: Hang Clean…115/75 S2OH…115/75 Pull Ups (both partners complete a light prowler push 50m each after each set…140/90)... Read More

3 Rounds of: 4min AMRAP of: 21 Wall Balls…20/14…10/9 21 KB Swings…70/53 21cal Row 4min Rest For Total Reps   

15min AMRAP of: Cash in- 800m Run 15 Snatches…95/55 15 Wall Ball Sit Ups 30 Double Unders 15 Toes to Bar For Total Reps   

45 Chest to Bar Pull Ups 35 HSPU’s…25’s 25 KB Swings…70/53 15 Burpee Box Jumps…24/20″ 5 Rope Climbs For Time (15min Time Cap)   

4 Rounds of: 30cal Row 10 OHS…155/105 3min Rest For Time (18min Time Cap)   

3 Rounds of: 12 Thrusters…135/95 24 Chest to Bar Pull Ups 12 SDLHP…135/95 24 Sit Ups (EMOM 3 Burpee onto plate) For Time (14min Time... Read More