WOD

Front Squat 3×6@85% AMRAP 5 rest 2 AMRAP 5 3 Power Cleans 5 Jerks 10 Sit ups men: 135 women: 95

Teams of 2 For Time 2K Row 50 Squat Clean Thrusters (105, 80) 75 Burpee Over Bar 100 Deadlifts

Push Press 5-5-5 AMRAP 8 12 Wall Balls 20, 14 8 Chest to Bar Pull Ups

1 Mile Run; Rest 1 Minute 200m Run; Rest 3 Minutes 800m Run; Rest 1 Minute 200m Run; Rest 3 Minutes 400m Run; Rest 1... Read More

Snatch 4×2 @75% 3×1 @ 80% Deadlift 3×5 @ 70% 3×3@75%

AMRAP 15 7 Power Cleans 105, 80 7 Burpees 7 Knees to Elbow

Bench Press 5-5-5-5-5 Weighted Strict Pull Ups 5-5-5-5-5

End off the Open Throwdown! First heat starts at 10am.  Gym will be open by 9am.  Heat assignments are up on the white board for... Read More

Ok guys 17.5 is upon us. This Saturday plan for the first heat to start at 10am. We will run as many heats as needed... Read More

1.) EMOM 4 2 Muscle Snatch 2.) EMOM 8 Power Snatch @ 70% of 1rm power snatch 3.) Build to max Power Snatch for day