WOD

5 Rounds for Time 12 Deadlifts 155, 108 9 Push Jerks 12 Lateral Bar Burpees

For Time 40 Burpees 60 Kettlebell Swings 53, 35 80 Reverse KB Lunges (goblet squat hold) 60 Kettlebell Swings 40 Burpees

For Time 30-24-20-14 Bike or Row DB Ground to Overhead 50, 35

15 Minutes Up Ladder starting at 1 rep each Front Squat 135, 95 Push Jerk Box Jumps 24, 20

Deadlift 2-2-2-2-2-2-2

5 Rounds AMRAP 3.  Rest 1 3 Snatches 105, 73 7 Push Ups 7 V Ups

1) Build to heavy set of 2 Power Cleans & Jerk 2) AMRAP 8 30 Double Unders 10 Push Press 95, 65

AMRAP 16 16 Med Ball Cleans 20, 14 14 Med Ball Box Step Overs 24, 20 12 Burpees

New Years Schedule: Dec 31st regular schedule Jan 1 closed Jan 2 regular schedule 6 Rounds for Time 10 Power Cleans 135, 95 12 Box... Read More

1) Back Squat   2×4@80 + 0-10#,  2×3@85+0-10# 2) 3 Rounds for Time 15 Kettlebell Swings 10 KB Thrusters 15 Pull Ups