WOD

For Time 1 Mile Run  30 Power Clean and Jerks 135/95

Emom 40 1)Bike or Row *set a cal number that’s hard but repeatable in 30-40 seconds  2)12 renegade rows (6ea side) 3)10 Burpees  4)3 bar... Read More

With a Partner AMRAP 24 200m Run  40 Deadlifts 135/95 30 Wall Ball Throw Sit ups 20/14 20 Synchro DB Push Press 

For Time and Reps 18 KBS 53/35 18 Pull Ups Rest 1 minute 16 KBS  16 Pull Ups Rest 1 minut 14 KBS  14 Pull... Read More

Run 3 x 1 Mile. Rest 3 minutes between.

Push press 5-5-5-5-5-5 14 Gorilla Rows between each set

For Time 1000m Row 800m Run 30 Chest to Bar Pull Ups

AMRAP 20 5 Power Cleans 105/73 10 Push Ups  15 Air Squats 

3 Rounds for Time 800m Run 25 Burpees 25 Pull Ups

In 20 Minutes, complete As Many Rounds for Quality and Load: 100m Single Arm Suitcase Carry  8 Each Arm: Bent Over Single Arm Rows 10... Read More