WOD

STRENGTH: Every 2min for 8min: 40′ Rope Sled Drag (1 length of rope) 8 Shoulder Press METCON: 3 Rounds of: 60m Rope Sled Drag…270/180 27... Read More

STRENGTH: Every 2mins for 10min: 3 Box Squat (2sec pause at bottom each rep) 3 Chin Ups (2sec hold w chin over bar at the... Read More

20 Rounds of: 8 Burpee Bar Touch 8 KB Swings…70/53 8/6cal Bike 8/6cal Ski For Time

METCON: 3 Rounds of: 12 Barbell Thrusters…155/105 15 DB Thrusters…50/35’s 21Chest to Bar Pull Ups Bike Cals Ski Cals 1min Rest For Time

STRENGTH: 5min EMOM of: 2 Clean n Jerks METCON: 3 Rounds of: 15 DB Hang Clean n Jerks…50/35’s (don’t drop em) 15 G.I. Janes 15/12cal... Read More

STRENGTH: Every 2min for 10min: 8 Deadlifts 10 S Arm DB Row METCON: 27…21…15…9 of: Burpee Box Jumps…24/20″ Deadlift…185/125 For Time (13min Time Cap)

**NO 9am CLASS TODAY** STRENGTH: Every 2min for 8min: 5 Weighted Pull Ups 5 Bench Press METCON: 3 Rounds of: 4 Rounds of “Cindy” 27/19cal... Read More

**NO 12pm CLASS TODAY** **NO 9am CLASS WEDNESDAY** STRENGTH: 5min EMOM of: 2 TnG Snatches METCON: Every 3min for 21min: 15/12cal Bike 7 Snatches…135/95 5... Read More

STRENGTH: 5min EMOM of: 2 Squat Clean Thrusters METCON: Every 5min for 20min: 30/25cal Row 18 Thrusters…115/75 For Slowest Round

8 Rounds of: 8 Toes to Bar 8 Burpees onto plate 16/13cal Bike 16/13cal Row 16cal Run For Time