WOD

EMOM 40 1) 10 Strict Press 2) 10 Burpees 3) 10-15 Wall Balls 4) 8-12 Calories Bike

AMRAP 20 20 Russian KB Swings 70/53 10 Strict pull ups  200m Run

Quarterfinals workout 4 In 10 minutes: 10 clean and jerks 135/85   Rest 1 minute 10 clean and jerks 185/125   Rest 1 minute 10 clean and jerks 225/155   Rest... Read More

3 Rounds  Amrap 5. Rest 2.  7 Deadlifts 135/95 7 Hand Release Push ups  7 Knees to Elbow

Quarterfinal Test 2 3 rounds for time. (Cap 20) 50 Wall Balls 20/1450 lateral burpee box jump-overs 24/20 *a strict lateral position for the burpee... Read More

Quarterfinals WOD 1 4 rounds for max reps of: 1 minute of snatches 135/851 minute of rowing for calories1 minute of dumbbell box step-ups 50/35... Read More

For Time  30-20-10 KB Hang Power Snatch 53/35 Burpees  Pull Ups 

1)Split jerk 3-3-2-2-1 2)Front Squat 3-3-3-3-3

5x800m Run.  *Rest 2-3 minutes between.  *Intensity at goal mile pace 

Partner workout  AMRAP 20 400m Run together   30 Passing Wall Balls  20 Pull Ups 10 Shoulder to Overhead