WOD

For Time.   With a partner Row 8,000m Switch every 500m

1) Deadlift 2-2-2-2 2) 8 Rounds for Time  (cap 12) 8 Front Rack KB Lunges (switch arms each round) 53, 35 12 Kettlebell Swings 53,... Read More

AMRAP 15 10 Strict Pull ups 20 Push Ups 30 Abmat Sit ups

1) Back Squats 3×5@75%2) Front Squat 5-5-5-5.   5 second pause at bottom. 3) Hanging Med Ball Knee Tucks 5×10

AMRAP 20 with a partner 50 Toes to Bar 50 Burpee med ball throw over box 20, 14 / 30, 24(box) 50 Power Snatch 95,... Read More

Up Ladder 15 minutes. Increase by 1 rep each round 1 Squat Clean 155, 105 1 Handstand Push Up

5 rounds for time 20 Pull ups 20 Push Ups 14 Power Cleans 115, 80

1) Push Jerk 2-2-2-2 2) AMRAP 6 Bike for max cals Rest 3 8x200m Run. Rest 1 minute between runs

7 Rounds for Time 7 Deadlifts 225, 155 10 Bar Facing Burpees 25 Double Unders

1) Back Squat 3×6@70% 2) Front Squat 8-8-8 3) Alternate Sets of: Hanging Bicycles 4×10 each side Med Ball Circles 4×10 each side