WOD

Every 10min for 40min: 40cal Run 30/25cal Ski 20 Clean n Jerks…75/55 10/8cal Bike For Slowest Round

8 Rounds of: (2) 40′ Rope Sled Drag…315/270 20 S Arm DB Hang Clean n Jerk…70/50 20 Dips 1min Rest For Time

STRENGTH: Take 8mins to work up to a heavy Power Clean METCON: 5min AMRAP of: 9/7cal Ski 6 Power Cleans…165/115 3 Burpee over Bar 2min... Read More

STRENGTH: 5 Rounds of: 5 Incline Bench (stack 3 45# plates under head of bench) 7 Dips 9 DB Skull Crushers (on the floor) METCON:... Read More

STRENGTH: Take 8mins to work up to a heavy Snatch Complex of : 2 High Hang Squat 2 Power Snatch METCON: 3 Rounds of: 3... Read More

STRENGTH: 5 Rounds of: 5 Chin Ups 7 DB Curl 9 Bent Over Rows METCON: Every 4min for 20min: 30/26cal Row 90 Double Unders 15... Read More

STRENGTH: 5 Rounds of: 5 Zercher Squats 7 DB Shoulder Press 9 Weighted Dips METCON: 5 Rounds of: 21 Back Squats…115/75 18 Pull Ups 15... Read More

Every 10min for 40min: 20 Burpee Bar Touch 20 Toes to Bar 20 KB Swings…70/53 20/18cal Bike 20/18cal Row 20/18cal Ski For Slowest Round

STRENGTH: Take 8mins to work up to a heavy Bench Press METCON: Every 4min for 24min: 18 Bench Press…135/85 60m Sled Push…90/45 18/14cal Ski For... Read More

STRENGTH: Take 10min to work up to a heavy complex of: 2 Snatch High Pulls 1 Snatch METCON: 27 S Arm DB Devils Press…50/35 21/17cal... Read More