WOD

6 Sets 4 Reps Alternating Legs Back Rack Lunge + 2 Back Squats with 2 second pause   Between Sets: 5 Seated Box Jumps 30... Read More

Hang Power Clean 2-2-2-2   AMRAP 7 Minutes 3 Strict Pull Up 6 Power Clean 9 Deadlift Men: 185  Women: 125  

Amrap 20 Minutes 200m Run 15 Push Ups 20 Wall Balls 20, 14 25 Kettlebell Swings 53, 35  

For Time 400m Run 15 Clean & Jerks 135, 95 3 Rope Climbs 400m Run 12 Clean & Jerks 2 Rope Climbs 400m Run 9... Read More

7 Sets Every 2 minutes complete one set of complex; increase weight as form allows Power Snatch + Hang Snatch + Overhead Squat   Back... Read More

For time Run 5k

For Time 20 Chest to Bar Pull Ups 30 Burpees 40 Dumbell Power Snatches (50, 35) 50 Thrusters  (75, 55)  

Press 2-2-2-1-1   AMRAP 10 5 Push Press 135, 95 12 Pull Ups  

Deadlift 5-5-3-3-3 *no touch and go   3 rounds not for time.  Max reps One Arm DB Rows AHAP