WOD

Every 7min for 28min: 27/21cal Bike 21 S Arm DB Hang Clean n Jerks…70/50 15 Burpee Box Jump Over…24/20” 9 Chin Ups For Slowest Round

STRENGTH: 5min EMOM of: 2 Power Cleans METCON: 3 Rounds of: 40 Wall Balls…20/14…10 15 Power Cleans…135/95 For Time (15min Time Cap) Watch team Explode... Read More

MOBILITY: Hips and Ankles METCON: 5 Rounds of: 3min AMRAP of: Cash in- 200m Sled Push…45/25 Remainder of time Rope Climbs 2min Rest For Total... Read More

CORE VALUES:: 12min AMRAP of: 36 Grasshoppers 36 Sit Ups 36 Med Ball Knees to Chest 36 Russian Twists (Every 3min 1min Plank) METCON: 4... Read More

STRENGTH: Every 2min for 8min: 5 Deadlifts 5 Shoulder Press METCON: 8 Rounds of: 15 Shoulder to OH…115/75 21/18cal Row 1min Rest For Time (21min... Read More

STRENGTH: Every 2min for 8min: 4 Strict Chest to Bar Pull Ups 4 Back Squats METCON: Every 5min for 20min: 21/18cal Bike 18 Back Squats…135/95... Read More

1mile Run Then: 10 Rounds of: 5 Burpee Bar Touch 5 Chin Ups Then: 800m Run Then: 10 Rounds of: 10 S DB Box Step... Read More

STRENGTH: Take 10mins to work up to a single heavy Bench Press METCON: 4 Rounds of: 20 Bench Press…165/105 200m Reverse Sled Drag…180/135 200m Farmers... Read More

STRENGTH: Every 2min for 6min: 5 Front Squat 9 Bent Over Rows METCON: 8 Rounds of: 15 Wall Balls…20/14…10 15cal Ski 15 KB Swings…70/53 For... Read More

STRENGTH: Work up to a heavy complex of: 2 Power Snatch 1 Hang Squat Snatch 1 OHS METCON: 21…15…9 of: Snatch…155/105 Burpee Bar Touch For... Read More