WOD

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

5 Rounds of: 800m Run 20cal Row 2min Rest For Time (45min Time Cap)    OLYMPIC- Clean n Jerk

With a partner complete the following: 30 Burpee Tire Flips (sub- 30 Burpees, 30 KB Swings…53/35) 400m Sled Drag…225/180 30 Burpee over Wall (sub- Burpee... Read More

10-1 of: Push Press…115/75 Hang Squat Cleans…115/75 Cash out- 800m Run For Time (12min Time Cap)   

4 Rounds of: 4min AMRAP of: 20cal Row 4 Rope Climbs 10 Burpee onto Plate 4min Rest For Total Reps   

12min AMRAP of: 30 Wall Balls…20/14…10/9 7 Ring Muscle Ups (Sub- 7 strict pull ups, 7 HR push ups) For Total Reps