WOD

STRENGTH: Bench Press 75% x 5 85% x 3 95% x 1 plus METCON: 40 Wall Balls…20/14…10/9 40 Pull Ups 30 Heavy Wall Balls…30/20…10/9 30... Read More

20 Rounds of: 200m Run 15/12cal Bike, Row or Ski For Time

STRENGTH: Work up to a heavy 2rep Front Squat METCON: 13 Rounds of: 3 Front Squats…205/145 3 Muscle Ups (sub- 7 Chin Ups) For Time

STRENGTH: Deadlift: 70% x 3 80% x 3 90% x 3 plus METCON: 5 Rounds of: 3min AMRAP of: 15cal Bike 15 Deadlifts…225/155 7 Burpee... Read More

STRENGTH: Shoulder Press 70% x 3 80% x 3 90% x 3 plus METCON: 50/40cal Row 50 Double Unders 15 Toes to Bar 20 Shoulder... Read More

STRENGTH: 6min EMOM of: 2 Deadlifts 2 Hang Snatch 2 Power Snatch METCON: 75 Snatches…115/75 (Every time you drop the bar…200m Run) For Time (20min... Read More

STRENGTH: Back Squat 70% x 3 80% x 3 90% x 3 plus METCON: Every 4min for 24min: 18/15cal Bike 10 Back Squats…135/95 12 Chest... Read More

STRENGTH: Bench Press 70% x 3 80% x 3 90% x 3 (AMRAP) METCON: 5 Rounds of: 18 Heavy Wall Balls…30/20…10/9 15 Bench Press…155/95 3min... Read More

Every 8min for 40min: 24/19cal Ski 24/19cal Bike 24/19cal Row 24 Goblet Squats…53/35 For Slowest Round

3 Rounds of: 200m Sled Drag…180/135 200m Farmers Carry…97/70 30/24cal Bike For Time