WOD

Back Squat 3×5 @ 75%  2×3 @ 80% 2×2 @ 85% Renegade Row 60 reps alternating sides.

Push Jerk 7-7-7 8 AMRAP 8 Dumbbell Power Snatch (70, 50) 4 Wall walks

team of 2 1 mile run together 40 Deadlifts 135, 95 40 Box Jump Overs 24, 20 40 Push Jerks 40 Back Rack Lunges 800m... Read More

AMRAP 15 5 Power Snatches 155, 105 15 Wall Balls 20, 14 10 Burpees 5 Bar Muscle Ups -scale 10 chest to bar pull ups

Bench Press 5@65%  5@75%  2×3@80%  2×3@85% 5 Alternating sets 7 Ring Dips 7/each arm DB Row

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

Back Squat 4×4 @ 80% For Time 1,000m Row 1 Mile Run

*** Reminder that the sign up board for the kids football fundraiser throwdown and barbells for boobs at CF Woburn are both up and waiting... Read More

For Time 21-18-15-12-9-6 Pull Ups Power Cleans 105, 73 Push Ups

EMOM 20 Even Minutes: 15 Double Unders & 5 Burpees Odd Minutes: 30 Seconds Row for max calories