WOD

5 Rounds of: 7 Ring Muscle Ups (sub- 14 Ring Rows or Bar Muscle Ups) 14 High Double Dip Wall Balls…20/14…12/11 3min Rest For Time... Read More

3 Rounds of: 4min AMRAP of: 12 HSPU’s…25’s 6 Hang Cleans…185/105 36 Double Unders Rest 4min For Total Reps   Post load and total reps... Read More

11:00am CLASS ONLY TODAY 1mile Run 100 Pull Ups 200 Push Ups 300 Air Squats 1mile Run For Time   Post time to comments

MEMORIAL DAY HOURS: 11:00am Class Only “MURPH” ENDURANCE- 8 Rounds of: 500m Row 2:30 Rest For Time   Post time to comments OLYMPIC- SNATCH

With a partner complete the following: 10 Rounds of: 50m Sled Push…180/110 15 SDLHP’s…135/95 For Time (15min Time Cap)    Post time, team and load... Read More

27…21…15…9 of: Burpees Onto Plate (3 Rope Climbs after each set) For Time (12min Time Cap)    Post time to comments

3 Rounds of: 400m Run 20 HSPU…45’s 400m Row For Time (15min Time Cap)    Post time to comments

5 Rounds of: 30 Wall Balls…20/14…10/9 15 Toes to Bar For Time (18min Time Cap)    Post time and load to comments

21…15…9 of: Snatch…155/105 (50 Double Unders after each set) For Time (10min Time Cap)   Post time and load to comments