WOD

Strength & Conditioning Class Build to a 2 rep max Weighted Pull Up Then 3 sets of 25% of total from Density Test 3 sets... Read More

Strict Press 5×1 @ 85% OT1:15 4 Rounds for Time 20/15 Cal Row 20 Push press 43/29kg

Deadlift 5×1 @ 85% 1:15 Lucky 7’s 5 Rounds For Time 7 DB Clean & Jerks 70/50s 7 Bar Muscle Ups

Murph 1 mile run 100 pull ups 200 push ups 300 squats 1 mile run *20/14lbs weighted vest if you have it

Strict Press 5×3 @ 80% of max “Cement Mixer” Every 3 Minutes for 7 Rounds 400m Run 12 Toes to Bar Our “slowest” round is... Read More

Deadlifts 5×3@80% In Teams of 2 for Time Perform 6 Rounds 1:1 15/12 Cal Row 50 foot Plate Push 45/35lbs

Bench Press 5×3@80% AMRAP in 12 Minutes 60 Double Unders 15 Toes to Bar 15 Wall Balls 20/14 Strength & Conditioning Class Bench Press 5×3... Read More

Front Squat 5 sets of 3 @ 80% For Time 250m Row 15 Clean & Jerks  135/95lbs 250m row 12 Clean & Jerks  135/95lbs 250m... Read More

3 Rounds for Time 16 Thrusters 155/105lbs 10 Muscle Ups 25 Foot HS Walk 10 Muscle Ups Rest 3 Minutes between rounds Strength & Conditioning... Read More

Strict Press  5×5@77.5% For Time 18-15-12 Power Snatch 125/85lbs Bar Facing Burpees 200M run after each round