WOD

ENDURANCE: 2mile Run 200 Double Unders 2K Row For Time   Box of (6) of “The Best Bar Ever” $20 OLYMPIC- Snatch

12min AMRAP of: 24cal Row 24 KB Swings…70/53 24 Butterfly Sit Ups (EMOM 20m Bear Crawl) For Total Reps   

4 Rounds of: 100m Sled Drag…135/90 10 Clean n Jerks…155/105 3min Rest For Time (18min Time Cap)   

50…40…30 of: Wall Ball Sit Ups…20/14 Russian Twists…20/14 (25 OHS…115/75 after each set) For Time (15min Time Cap)   

20min AMRAP of: 30 Toes to Bar 30 Hang Squat Cleans…95/55 30 HSPU…25’s 30 S. Arm KB Snatch…53/35 30 Box Jump Overs…24/20″ 30 Push Press…95/55... Read More

4 Rounds of: 4min AMRAP of: 20cal Row 15 Burpees onto plate 15 Pull Ups (sub- 6 Ring Muscle Ups) 15 High Wall Balls…20/14…12/11 4min... Read More

Enjoy your Labor Day everyone!!

**NO CLASSES LABOR DAY** ENDURANCE: 3 Rounds of: 100m KB Farmers Carry…53/70 400m Med Ball Run…20/14 10 High Wall Balls…20/14…12/11 800m Run 3min Rest For... Read More

With a partner complete the following: 2 Rounds of: 1500m Row (Partner holds pike position while other partner rows) 75m Walking OH Lunge…45/25 10 Rope... Read More

100m Prowler Push…180/110 2min Rest then: 5 Rounds of: 18 Wall Balls…20/14…10/8 10 Hang Cleans…135/95 For Time (14min Time Cap)