WOD

Deadlift 6×3@80% Alternating sets Strict Body Roll 5×5 Double DB Bent Row with pause 5×7

3 Rounds for Time 800m Run 30 Pull Ups

Push Press 3-3-2-2 Back Squat 4×10 @ 60%

1) Snatch Deadlift with pause below knee 3 seconds 6×3@90% 2) 3 Rounds for Time (cap 13) 10 Toes to Bar 7 Chest to Bar... Read More

5 Rounds NFT 5 Bench Press – increasing weight 10 Ring Rows – adjust horizontal plane to increase difficulty. 2) Tabata – alternate each interval... Read More

5 Rounds for time 400m Run 15 Med Ball Cleans 20, 14 20 Sit Ups

Don’t forget all this week is bring a friend week!  Grab a bud and bring them down to CFM (or just trick them and tell... Read More

Partner WOD For Time 2,000m Row 6 Rounds 20 Burpees 20 Pull Ups

3 Rounds for Time 400m Run 10 Squat Clean Thruster 95, 65 15 Toes to Bar