WOD

2 Rounds for Time 1 Mile Run 50 Wall Balls 20, 14  

4 Rounds for Time 400m Run 15 Burpees 15 Pull Ups  

 For Time 15-12-9 Deadlift  315, 225  Strict Handstand Push Ups  

1) Push Jerk 10 minutes to find 1Rm,  2×2 @ 85%   2) 3 Sets 4 Minutes to complete. Rest with any remaining time. For... Read More

1)Every 2 Minutes for 20 Minutes Clean x2   *build in load as sets progress   2) Front Squat 3×3 @ 85%  

1) Press  Find 1RM   2) For Time 10-9-8-7-6-5-4-3-2-1 KBS (70, 53) Burpee Box Jump Over (24, 20)  

1 Mile Run Rest 1 Minute 200m Run Rest 3 Minutes 800m Run Rest 1 Minute 200m Run Rest 3 Minutes 400m Run Rest 1... Read More

1) AMRAP 10 30 Double Unders 5 Deadlift  250, 175 15 Push Ups   2) Alternating Sets 5×8 Strict Chin Up *add weight if needed... Read More

3 Rounds for Time 12 Front Squat 6 Shoulder to Overhead 12 Lateral Bar Burpee Men: 185  Women: 130  

5 Rounds 400m Run Max Muscle Ups/Chest to Bar Pull Ups/Strict Pull Ups