WOD

Partner WOD 1 Mile Run with Med Ball  20, 14 100 Dumbbell GTO 800m with bumper plate  45, 35 100 Weighted Sit Ups  

Bench Press 5-5-5-5-5 Weighted Pull Ups 5-5-5-5-5 Alternate back and forth from bench to pull ups.

Split Jerk 2×2 @ 80% 3×1 @ 85% 3×1 @ 90%   For Time 60 Calorie Row 50 Wall Balls 40 Toes to Bar  

AMRAP 20 8 Front Rack Lunge Steps (95, 65) 5 Strict Press 7 Strict Pull Up 200m Run  

Snatch 3×1 @ 75%, 80 2×1 @ 84, 88, 90   Back Squat 5×2 @ 88%   Hurting?..  

One Continuous Clock 1) 800m Run x 2,  recover 3 minutes between sets ~then~ 2) 3 Rounds for Time 10 Burpee 20 Kettlebell Swing (70,... Read More

Happy Halloween!   For Time 31 Push Ups 31 Sit Ups 31 Deadlifts 31 Shoulder to Overhead 400m Run 31 Back Squats 31 KB Sumo... Read More

4 Rounds for Time 10 Power Snatch (95, 65) 10 Bar Facing Burpees  

For Time 100 Double Unders 21 DB T Pushups 75 Double Unders 15 DB T Pushups 50 Double Unders 9 DB T Pushups  

10 Rounds 3 Shoulder to Overhead  205, 143 7 Chest to Bar Pull Ups   Pumped to see all the progress Ray has made while... Read More