WOD

“Nicole” AMRAP 20 Minutes 400M Run Max Rep Pullups  

Push Press 2-2-2-2-2-2-2-2 Back Squat 3-3-3-1-1-1-1  

  1 Mile Run 15 Cleans  (155, 115) 1 Mile Run 15 Cleans  

15-12-9-6-3-6-9-12-15 Pullups Burpees -then- 75 Thrusters (65, 45)

1) Every 30 Seconds for 8 Minutes Power Snatch + Snatch Balance   2) Snatch: 15 Minutes to work up to heavy 2RM for the... Read More

400M Run 50 Wall Ball Shots (20, 14) 200M Run 50 Pullup 200M Run 50 Situp 200M Run 50 Box Jumps (24, 20) 200M Run... Read More

4 Rounds rotate on the minute, rest 1 minute between rounds Overhead Squats (95, 65) Push Press V-up Wall Walks ~score is total reps  

1) Front Squat 20×1   2) “Elizabeth” 21-15-9 Clean (135, 95) Ring Dip

Reminder Only Noon & 6:15pm classes, plus open gym 4-6:15pm   “Forrest” 3 Rounds for Time 20 L Pullups 30 Toes To Bar 40 Burpees... Read More

Partner WOD 60 Back Squat {no rack} 100 Double Unders 50 Clean & Jerk 100 Double Unders 40 Front Squat 100 Double Unders 30 Shoulder... Read More