WOD

1) EMOM 7 2 Power Snatches  2) AMRAP 10 5 power snatches 115/80 5 chest to bar pull ups  25 double unders 

Front Squat 3-3-3-2-2-1-1

Happy Halloween For Time  31 Push ups  31 V Sit ups  31 Deadlifts  31 Shoulder To Overhead  31 box jumps 24/20 31 back squats  31... Read More

4 Rounds AMRAP 1 Minute Each Movement Strict Pull Ups Push Press 45/33 Burpees Rest

4 Rounds Every 6 minutes complete for time  400m Run  35 Wall balls 20/14 26 DB GTO 50/35

10 Rounds For Time 7 Shoulder to Overhead 155/105 10 Lateral Bar Burpees

EMOM 20 Alternating minutes. Goat 1 Goat 2

1,500m Row Then 7 rounds  35 Double unders  10 Pull ups 

15 x Every 90 seconds  2 power cleans *start at 70% or higher than 1rm power clean 

6 Rounds for Time 10 Toes to Bar 12 Handstand Push Ups 20 Walking Lunge Steps *2 DB or KB in Front Rack. Athlete pick... Read More