WOD

Split Jerk Build to a heavy w/ 2s pause in dip and Receiving Position Annie50-40-30-20-10Double UndersSit Ups

Front Squat 5×5 85%Bench Press 5×5 85% Grace30 Clean & Jerks 135/95lbs

2 Snatch Lift off + Hang Snatch OT90s for 15 Minutes Jackie1000m Row50 Thrusters30 Pull Ups

“Wrong Turn” (Team Version)Teams of 2, AMRAP 25:9 Synchro Toes to Bar7 Burpee Box Jump Overs (24″/20″)  Follow the Leader…both do 75 Bar Muscle-Ups…total200m Run... Read More

3 Pos Clean … Build to heavy over 12 Minutes3-5 Strict HSPU in between sets Fran21-15-9Thrusters 95/65Pull Ups

Push Press 5×5@80% 3 Giant Sets4-6 Weighted Pull ups…aim for 1 more rep than last week8-12 KB Alternating Press12-16  Double KB Walking Lunge Steps in... Read More

Hang Snatch build to heavy 3 5 Rounds for Time400 Meter Run9 Sumo Deadlift High Pull  95/65lbs3 Bar Muscle-Upsrest 1 minute

Deadlift 6×6@80%Bench Press 6×6@80% “Bruiser”AMRAP 12:15 Push Jerks (115/85)30 Air Squats60 Double Unders

EOD 136 Memorial WOD For Time with a Partner66 Front Squat 135/9566 KB Swings 32/24kg16 Burpees over partner400 M Run66 Hang Power Cleans 135/9566 Single... Read More

“Adderall”AMRAP 10:1 Mile RunMax Clean and Jerks (135/95) Rest 3 Minutes AMRAP 7:800 Meter RunMax Power Snatches (115/85) Rest 3 Minutes AMRAP 4:400 Meter RunMax... Read More