WOD

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

STRENGTH: 9…7…5 of: DB Bench Dip Shoulder Press METCON: Cash in- 1mile Run 5 Rounds of: 15 Bench Press…155/95 20 KB Swing…70/53 For Time (18min... Read More

METCON: Every 6min for 24min: 24/19cal Row 24 Wall Balls…20/14…10 12 Toes to bar 12 Burpee Bar Touch For Slowest Round MILE MASTERY: Every 3min... Read More

STRENGTH: Work up to a heavy Snatch METCON: 5min AMRAP of: 27 Snatch…95/65 27/21cal Bike 2min Rest 5min AMRAP of: 21 Snatches…135/95 21/17cal Bike 2min... Read More

METCON: Every 5min for 20min: 10 SDLHP…135/95 20 Pull Ups 30 Push Ups 40 Air Squats (touch your butt to a wall ball and extend... Read More

1.5mile Run 3000/2400m Row 3000/2400m Ski 100/80cal Bike For Time (45min Time Cap)

5 Rounds of: (4) 40’ Sled Rope Drag…270/225 16 High Wall Balls…20/14…12/11 16 Toes to Bar 200m Run 2min Rest For Time

METCON: 2 Rounds of: 30/21cal Ski 1min Rest 30/21cal Row 1min Rest 30/21cal Bike 1min Rest 30 DB Sit Ups…35/25 1min Rest For Time (20min... Read More