WOD

1. Front Rack Lunge 4-4-4-4 2. Split Jerk 5×3 @ 65% 3. Strict Pull Ups. 40 Reps. partition as needed

1. 50 T push ups 2.  3 Rounds for Time 4o0m Run 20 Kettlebell Swings 53, 35 30 Sit Ups

1. Muscle Snatch 3-3-3-3 *do not touch and go 2. Push Press 4×4 @ 60% 3. 2x500m Row for time. rest as needed between sets

**Don’t forget to get signed up on the white board for the throwdown coming up October 15th! EMOM 7 3 Power Clean 60-70% AMRAP 8... Read More

9/11 Memorial WOD For Time Row 2001 meters Then 11 reps of the following: Box Jumps (36″/24″) Thrusters (#125/85) Burpee Chest to Bar Pull-ups Power... Read More

Deadlift 3-3-3 For Time 30 calories bike 30 burpees 400m Run 15 burpees

Up ladder 12 minutes. increase by 1 1 Should to Overhead 185, 135 1 Chest to Bar Pull Ups

Just wanted to get the word out to everyone OCTOBER 15th clear your schedule and plan to join in for our Annual Throwdown which helps... Read More

Bench Press 5-5-3-3-1-amrap 80% of single Dumbbell Single Arm Row 5×7 each arm