WOD

METCON (3 Rounds for Time) 21-15-9 Pul Ups Burpees Rest 5 Minutes 15-12-9 Pistols each leg Box jumps 24/20″ Rest 5 Minutes 9-6-3 Deadlifts 275/195#... Read More

METCON (AMRAP-Rounds and Reps) AMRAP 30 @ easy pace: 800m Row 20 Hollow Rocks 20 Air Squats 20 Arch Rocks 80 Double Unders

STRENGTH Bench Press (5×5 Climbing) METCON (Time) 3 RFT 12 Burpees 9 Sumo DLHP 70/53# 6 Strict Pull Ups Rest 5 min 2 RFT (same... Read More

STRENGTH Thruster (8RM) METCON (Time) Every 4 Min for 12 min: 400m Run 40 Walking Lunges    

STRENGTH Chin-Ups (3xAMRAP Unbroken) BEGINNER 3xAMRAP UB Ring Rows METCON (Time) 4 RFT: 6 Ring Muscle Ups 9 Each Arm Single Arm KB OHS 35/26#... Read More

STRENGTH Deadlift (8RM) METCON (Time) For Time: 30 Alternating DB snatches 50/35# 35 Box Jumpovers 24/20″ 40 Burpees   BEGINNER 25 Alternating DB snatches 30... Read More

OLYMPIC LIFTING Clean and jerk (1 RM) BEGINNER Sets of 5 at light weight

METCON MONDAY METCON (Time) 2 RFT with a partner: 60 pull-ups 120 Wall Balls 240 Double Unders   BEGINNER 2 RFT with a partner: 40... Read More