WOD

STRENGTH: 2x30m Reverse Sled Drag Zercher Carry METCON: 200m Reverse Sled Drag Zercher Carry…180/135 (sled) …90/70 (axle bar) 100 KB Step Ups…70/53 (holding KB anyway)... Read More

Every 10mins for 40mins: 50/40cal Row 50/40cal Bike 50 KB Swings…53/35 For Slowest Round

4 Rounds of: 21 Back Squats…185/125 (6) 40’ Rope Sled Drag…135/90 1min Rest For Time

STRENGTH: Take 8mins to work up to a 1RM Bench Press METCON: 3 Rounds of: 200m Run 30/24cal Row 20/16cal Bike 18 Pull Ups (sub-... Read More

STRENGTH: Take 8mins to work up to a 1RM Shoulder Press METCON: 5 Rounds of: 3min AMRAP of: 24/19cal Ski 12 Snatches…135/95 6 Burpee Over... Read More

STRENGTH: Take 10mins to work up to a 1RM Back Squat METCON: 10 Rounds of: (2) 30m Shuttle Touches 10 Wall Balls 1 Wall Walk... Read More

STRENGTH: Warm up to a max Deadlift METCON: Every 6min for 18min: 33/26cal Bike 22 Deadlifts…225/155 33 HSPU…floor For Slowest Round

**10:00am CLASS ONLY TODAY** With a partner, complete the following: 18…15…12…9…6 of: Clean n Jerk…165/115 (3 Rounds of “Cindy” before each set) For Time (21min... Read More

**10am CLASS ONLY ON LABOR DAY** 5 Rounds of: 400m Run 25/20cal Row 400m Run 25/20cal Ski For Time

STRENGTH: 4 Rounds of: 7 Deadlifts…315/225 14 Burpee Over Bar 2min Rest 4 Rounds of: 7 Power Cleans…185/125 14 Toes to Bar For Time (17min... Read More