WOD

5 Rounds NFT Push Press max reps @ 65% Strict Pull Ups max reps

For Time 12-9-6 Snatch 135, 95 27-21-15 Burpees

5 Rounds for Time 16 KB OH walking lunges 53, 35 14 KB Snatches 12 Pull Ups

Team WOD For Time 2k row {switch every 200m} 50 Push Ups 100 Front Squats 50 Push Ups 100 Pull Ups 50 Push Ups 100... Read More

Deadlift 5×3@65% AMRAP 7 6 DB GTO 50, 35 8 Burpees

EMOM 10 5-8 Toes to Bar Push Jerk 4×3@65%  4×3@70%

Row 10 minutes for cals Rest 10 minutes Bike 10 minutes for cals

EMOM 10 high hang snatch + hang snatch + hang below knee snatch Alternate sets 5×7 (each arm) DB Row 5×7 (each arm) DB Single... Read More

AMRAP 15 40 Double Unders 20 Abmat Sit Ups 8 Power Cleans 135, 95

Reminder today we have our end of the 2018 Open Throwdown!  There will be NO regular class at 8:30am and the first heat of 18.5... Read More