WOD

3 Rounds For Time 3 Rope Climbs  20 KBS 70/53 16 KB Front Squat 70/53 800m Run

5 Rounds.  Not for time.  8 Strict Pull Ups 8 Barbell Roll Outs 8 Chin Ups 1 minute accumulate as much time as possible in L... Read More

1)Back Squat  3×2@92% 2 x max reps @75% 2)RDL 12-12-12-12

For Time 1 Mile Run  30 Power Clean and Jerks 135/95

5 rounds not for time 5 bench press AMRAP strict press 50% body weight 

Emom 40 1)Bike or Row *set a cal number that’s hard but repeatable in 30-40 seconds  2)12 DB GTO 3)30 Double Unders  4)20 Walking Lunge... Read More

Beach Day is today!!! Amrap 10. Rest 5. Amrap 10 200m Run  10 Deadlifts 135/95 20 Wall Balls 20/14

1)Jerk 3-3-2-2-2 2)For Time (cap 7) 21-15-9 Burpees Pull Ups

EMOM 30 3 Hang Power Snatch  10 Toes to Bar 3 Wall Walks 

Back Squat  3×2@90% 2×5@83% 1×10@70%