WOD

1) Strict Press 10-10-8-8-8 2) ‘Freddy Krueger’ For Time 21-15-9 Kettlebell Swings 70, 53 burpees

Pick one: 2 Mile Run Or AMRAP 20 Bike  

Every 90 seconds for 10 sets 2 Power Cleans + 3 Jerks + 2 Front Squats

5 Rounds AMRAP 3. Rest 1 3 Power Snatches 105, 73 5 Push Ups 7 Air Squats

For Time 4 Rounds 20 DB Deadlift 10 DB Shoulder to Overhead Then 1 Mile Run Then 4 Rounds 20 DB Deadlift 10 DB Shoulder... Read More

CF Open 21.3 & 21.4 For Time (cap 15) 15 Front Squats 95, 65 30 Toe To Bar 15 Thrusters Rest 1 minute 15 Front... Read More

EMOM 10 Goat Movement 1 Rest 5 EMOM 10 Goat Movement 2

In 13 Minutes: A) For Time 20 Power Snatches 115, 80 20 Power Clean and Jerks Then B) Build to 1 rep max Ground to... Read More

7 Rounds for Time 16 Kettlebell Swings  53, 35 12 KB Shoulder to Overhead 200m Run

AMRAP 15 50 Double Unders 15 Push Ups 12 Deadlifts 185, 125