WOD

4 Rounds of: 12min AMRAP of: 12/10cal Ski 12/10cal Bike 12/10cal Row 2min Rest For Total Reps

SPRINT: 3x200m Sprint 1min Rest METCON: Every 4min for 24min: Cash in- 200m Run 40′ Rope Sled Pull…315/225 40′ Sled Push…315/225 For Slowest Round

STRENGTH: 5min EMOM of: 2 Shoulder Press METCON: 65 Deadlifts…135/95 55/45cal Ski 45 Shoulder to OH…135/95 35 Front Squats…135/95 25 Burpee Bar Touch For Time... Read More

STRENGTH: 8min EMOM of: 3 Negative Toes to Bar 5 Heavy DB Sit Ups METCON: Every 5min for 25min: 15 Toes to Bar 50 Double... Read More

**NO 9am CLASS TODAY** STRENGTH: Take 7min to work up to a heavy single rep Back Squat Then: Take 7min to work up to a... Read More

STRENGTH: Every 2min for 8min: 5 Deadlifts 7 Upright Rows 9 Barbell Curls METCON: 3 Rounds of: 34 DB Power Cleans…50/35’s 21 DB Shoulder to... Read More

**NO 9am Class today** STRENGTH: 7min to work up to a heavy complex of: 2 Squat Cleans 2 Jerks METCON: 27…21…15…9 of: Calorie Row Hang... Read More

14min EMOM of: 7/5cal Ski 2 Burpee onto plate 14min EMOM of: 7/5cal Bike 3 Chin Ups 14min EMOM of: 20 Double Unders 5 DB... Read More

STRENGTH: Work up to a heavy 2 rep Bench Press and 2rep Power Clean METCON: Every 4min for 20min: 12 Power Cleans…185/125 12 Bench Press…185/125... Read More

METCON: 15 Rounds of: 10/8cal Seatless Bike 40′ Rope Sled Drag…315/225 1min Rest For Time (22min Time Cap) AUXILIARY: 21…15…9 of: Straight Arm Barbell Sit... Read More