WOD

1) Front Squat + 2 Jerks.  4 sets build in weight 2) For Time 50/40 cals Bike 3 Rounds 25 Kettlebell Swings 53, 35 15... Read More

12 minutes to Build to max:    Snatch Balance + 2 OHS For Time 21-15-9 Burpees Hang Snatch 95, 65 Pull Ups

1) Deadlift build to 8 rep max 2) Back Squat 3×5 @ 80% 3) DB Backwards Lunges 4×12 each leg

For Time Teams of 2 1 mile run together 70 Deadlifts 135, 95 70 Shoulder to Overhead 70 Pull Ups 800m run together 70 Burpees

1) EMOM 10 2 Clean & Jerks 2) Back Squat 3×6 @ 75% + 0-10#

1. Seated Alternating KB/DB Strict Press 4×16 (8 each arm) 2. Box Step Ups.  20 each leg. Split as needed. **Zero push off from opposite... Read More

For Time 1 mile run 20 Box jump overs 30, 24 5 rope climbs 800m Run 15 Box jump overs 4 rope climbs 400m run... Read More

1)Build to max 3 Front Squats + 2 Jerks 2)AMRAP 8 10 Burpees 12 Wall Balls 20/14

Build to max:  Power Clean + 5 Push Press Back Squat 3×8 @ 70% 30 Chin Ups.  Weighted if possible