WOD

12min AMRAP of: 25m Sled Push…180/110 3 Rope Climbs For Total Rope Climbs  

3 Rounds of: 15 Front Squat…155/105 10 Snatch…155/105 400m Run For Time (15min Time Cap)   

4 Rounds of: 4min AMRAP of: 20 Burpee onto plate 20 Toes to Bar 20 KB Swings…70/53 20cal Row 4min Rest For Total Reps   

1mile Run 3min Rest 1200m Run 2min Rest 800m Run 1min Rest 400m Run For Time   OLYMPIC- Clean n Jerk

With a partner complete the following: 4 Rounds of: 40 Chest to Bar Pull Ups 40 HSPU’s…45’s 40 Back Squats…135/95  For Time (32min Time Cap) ... Read More

21…15…9 of: Hang Clean n Jerk…135/95 10m Shuttle Touches For Time (10min time cap)    Join former Explode coaches Emily and Cody at the grand... Read More

150 Grasshoppers 150 Butterfly Sit Ups 150 Russian Twists…20/14 (EMOM 4 Shoot Throughs) For Time (17min Time Cap)   Post time to comments

5 Rounds of: 3 Rope Climbs 25 Box Jumps…24/20″ For Time (12min Time Cap)    ***Be sure to stop by Union Forged Fitness this Saturday... Read More

35 Hang Snatches…155/105 (EMOM of 3 G.I. Janes) For Time (8min Time Cap)    Post time and load to comments

3 Rounds of: 21 Chest to bar Pull Ups 15 Strict HSPU’s…45’s 9 Thrusters…165/115 2min Rest For Time (15min Time Cap)   Post time and load... Read More