WOD

EMOM 20 odd minutes goat 1 even minutes goat 2

1.Push Press 5-5-5 2.Split Jerk build to max for day

8 Rounds For Time 12 KB Snatch 53, 35 (6 each side) 12 Knees to elbow 12 Burpees

Open wod 19.3 OR 1. Deadlift 10-10-5-5 2. Bike max cals 3 minutes, rest 5, max cals 3 minutes

7 Rounds for Time 200m Run 10 Pull Ups 20 Sit ups

For time: Cap 10 minutes 200-ft. dumbbell overhead lunge 50 dumbbell box step-ups 24, 20 50 strict handstand push-ups 200-ft. handstand walk Men: 50 Women:... Read More

EMOM 20 odd mintues goat 1 even minutes goat 2

*all lifts to be done from the floor. 1) Build to Max Jerk 2) EMOM 10 2 Jerks @ 70-80% of jerk max for the... Read More

For Time 21-15-9 Deadlifts 225, 155 Lateral Bar Burpees 9-7-5 Ring Muscle Ups

**heads up** As of right now snow looks heavy overnight so there will be no 5:30am class tomorrow morning. As of right now i do... Read More