WOD

7 Rounds for Time 100m Run 10 Burpees 100m Run 10 Knees to Elbow

1) 10 minutes: Build to max 3 rep clean thruster 2) Back Squat 3×3 @ 85% + 0-10# 3) Back Squat AMRAP 1 x 65%... Read More

AMRAP 21 15 Air Squats 9 Power Cleans 135, 95 6 Chest to Bar Pull ups

1) Back Squat 3×6 add 0-10# from last set 2) For Time 1k Row 1 mile Run

Run 4x800m; rest 3 minutes between efforts

1) Bench Press 3×3 @ 80% 2) Close grip bench press 2 x 6 to 12 reps 3) Deadlift build to heavy 3 rep for... Read More

1) Front Squat 3×5 @ 75% 2) For Time 1,500m/1,300m Row 100 hand release push ups 50 DB GTO 50, 35

1) Build to max in 12 minutes Power Clean + 4 Push Press 2) Back Squat 3×3@85% 3) Split Squats  3×20 each leg.  Use DB... Read More