WOD

50…40…30…20…10 of: Calorie Ski Calorie Row Sit Ups (25 Box Step Ups after each exercise…24/20”) For Time

STRENGTH: Take 10mins to work up to a heavy Snatch Complex of: 3 Snatch Deadlift 2 Hang Snatch 1 Power Snatch METCON: 15 Rounds of:... Read More

METCON: 30 Cal Echo bike 30m Reverse Sled Drag…225/180 30 Double Dumbbell Burpee Deadlift (50/35) 30m Reverse Sled Drag…225/180 20 Cal Echo bike 30m Reverse... Read More

STRENGTH: 12…9…6 of: Strict Pull Ups Bent over Row (21 DB Curls after each set) METCON: 4min AMRAP of: Cash In- 90m Sled Push…90/45 21... Read More

METCON: 2 Rounds of: 70/56cal Row 35 Single DB Step Ups…50/35 45 Bench Press…115/65 For Time (21min Time Cap) MILE MASTERY: Every 5min for 15min:... Read More

STRENGTH: Take 8min to work up to a heavy single Clean n Jerk METCON: 10-1 of: Clean n Jerk…165/135 (1 Round of “CINDY” and 4... Read More

METCON: Every 2min for 24min: 5 Deadlift…275/195 7 Strict HSPU…45’s For Slowest Round MILE MASTERY: 100m Run :30sec Rest 200m Run :30sec Rest 400m Run... Read More

5 Rounds of: 50/40cal Ski 200m Sled Drag…45/25 20 Med Ball Knees to Chest 20 Sit Ups 12 Burpee Bar Touch 200m Run For Time

3 Rounds of: 30 Heavy Wall Balls…30/20…10 10 Ring Muscle Ups (sub- 30 Pull Ups) 10 Burpee Box Jump…30/24” 10 Power Cleans…185/125 For Time Order... Read More

METCON: 10 Rounds of: 60m Reverse Sled Drag…180/135 18/14cal Ski 1min Rest For Time (25min Time Cap) MILE MASTERY: With a partner: 2 Rounds of:... Read More