WOD

For Time 1 Mile Run 75 Pull Ups 1 Mile Run

AMRAP 15 75 Double Unders 15 Toes to bar 10 kettlebell swings 70, 53

1) Back Squats 3×4 + 0-10# from last time at rep scheme 2) Skater Squats 4×15 each leg 3) Single Leg RDL with KBs 4×12... Read More

1) Romanian Deadlift 2×15 heavy but maintain quality reps 2) Back Squat  3×4 + 0-10# from last set at rep scheme 3) Weighted Pull Ups... Read More

1) Bench press 3×3 +0-10# from last week 2) Close grip bench press  8-10-12 3) AMRAP 10 Bike max cals

1) 3 Rounds for Time 400m Run 30 Walking lunge steps with DB overhead 50, 35 12 Chest to Bar Pull Ups 2) Front Squats ... Read More

1) build to max on day: snatch + hang below knee snatch + hang above knee 2) Back Squat 3×5 add 0-10# from last week

“DT” 5 Rounds for Time 12 Deadlifts 9 Hang Power Cleans 6 Push Jerks 155/105

6 Rounds for Time 400m Run 12 Burpees 12 Pull Ups