WOD

10 Rounds for Time. cap 15 6 Strict Hand Stand Push Ups 10 Strict Pull Ups

Strict Press 3-3-3-3 AMRAP 12 5 Power Snatch 135, 95 5 Burpees * 5 power snatches each round.  Burpees increase by 5 each round.

3 Rounds for Time 800m Run 40 Kettlebell Swings 53, 35 75 Squats

Teams of 2 for time: 1 mile run together 40 Deadlifts 135, 95 40 Box Jump Overs 24, 20 40 Push Jerks 40 Back Rack... Read More

5 Rounds for time 12 Pull Ups 9 Hang Power Cleans 135, 95 6 Push Jerks

1) 12 minutes to build to a 2rm Thruster for the day 2) Seated Arnold press 5×7 3) Tabata tuck sit ups

5 Rounds 30 Seconds Row max calories Rest 1 minute 30 Seconds Max Wall Balls 20, 14 Rest 1 minute 30 Seconds Bike max calories... Read More

Hang Snatch 2-2-2-1-1 Front Squat 5-5-3-3-3

Monday schedule class at 9am and 5:15pm only. and there will be Open gym (to do the wod) 10-noon “Glen” 30 Power Clean & Jerks... Read More

Monday schedule: class at 9am and 5:15pm only.  Open gym 10-noon. Partner WOD 8 Rounds For Time 200m Run with 45/35 20 Strict Pull Ups