WOD

6 Rounds of: 9 Hang Snatch…115/75 9 OHS…115/75 9 HSPU…45’s 1min Rest For Time (15min Time Cap)       

21…15…9 of: Power Cleans…155/105 Burpee Over Bar 6min Rest 21…15…9 of: Chest to Bar Pull Ups (200m sprint after each set) For Time (17min Time... Read More

ENDURANCE: 10 Rounds of: 5 Burpees 15 Wall Balls…20/14…10/9 400m Run For Time (40min Time Cap)    OLYMPIC- Snatch

With a partner complete the following: 400m Med Ball Run…30/20 (both partners Run) 50 Toes to Bar 50 HR Push Ups 400m KB Farmers Carry…70/53... Read More

4 Rounds of: 15 Deadlifts…185/125 10 Hang Clean…185/125 5 S2OH…185/125 (20cal Row after each round) For Time (16min time cap)   

15min AMARAP of: 20 Double Unders 15 Pull Ups 10 Right Arm KB OHS…53/35 10 Left Arm KB OHS…53/35 For Total Reps       

7 Snatches…205/135 400m Run 7 Snatches…185/120 400m Run 7 Snatches…155/105 400m Run For Time (12min time cap)  

4 Rounds of: 30cal Row 25 HSPU’s…25’s 20 KB Swings…70/53 3min REST For Time (20min Time Cap)  

3 Rounds of: 6min AMRAP of: 21 Back Squats…135/95 15 Burpee Bar Touch 9 Ring Muscle Ups (sub- 3 Pull Ups, 3 HR Push Ups)... Read More

ENDURANCE: 2 Rounds of: 30m Bear Crawl 30m Burpee Broad Jump 1mile Run For Time    OLYMPIC- Clean n Jerk