WOD

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

3 Rounds for Time 800m Run 30 KBS 53, 35 10 Bar Muscle Ups

1) build to max 3 Front Squats + 2 Jerks 2) Back Squat 3×8 add 0-10# from last set

1) 12 minutes to build to max Power Clean + 5 Push Press 2) 3 Rounds for time. 400m Run 8 DB Thrusters each arm... Read More

AMRAP 20 10 Pull Ups 15 Push Ups 20 Wall Balls 20, 14

1) Back Squat 3×8 add 0-10# from last set 2) Weighted Pull Ups 4×10