WOD

1) Bench Press 5-5-3-3 2) Push Press 10-10-6-6-4 3) Row 2×50 cals for time. Rest 1:1

Overhead Squat 3-3-3-3 2. AMRAP 10 8 Overhead Squats 95, 65 10 Pull Ups

2x800m, rest 3 minutes between sets 2x400m, rest 2 minutes between sets

Amrap 7. rest 5.  Amrap 7 6 Burpees  5 front squats 135, 95 4 chest to bar pull ups

Open wod 11.1/14.1 Amrap 10 30 double unders  15 snatches 75, 55

**Reminder that next Saturday Oct 5th we will be traveling to CF Woburn for a charity workout. Please put your names up on the board... Read More

1) Build to max in 12 minutes Clean + 2 jerks 2) 3 Rounds for Time (cap 10) 12 Power Clean & Jerks 135, 95... Read More

5 Rounds for max reps 1:00 min 200m Run 1:00 min Shoulder to Overhead 95, 65 1:00 min Burpees 1:00 min Row for cals 1:00... Read More

Back Squat 5-5-5-3-3-3-3

Partner wod  Amrap 20 200m Run 20 pull ups 40 air squats  20 deadlifts 250, 175