WOD

4 Rounds For Time 400M Run 27-21-15-9 Burpee Box Jump Over

Strict Press 3×10@70% For Time 50-35-20 Wall Balls 20/14.. 10-8-6 Bar Muscle Ups

Tino 100/75 Cal Ass Bike 75 Box Jump Overs 24/20 50 Toes to Bar 25 Deadlifts 315/215 rest 5 Minutes then 6 RFT 50 Foot... Read More

Front Squat 3 sets of 10 @ 70% For Time 24-21-18 DB Overhead Squat 50/35lbs Cal Row rest 4 minutes 24-21-18 Med Ball Sit Ups... Read More

Strength & Conditioning Class Deadlifts  3×10 @70% 3 sets of   8-12 Bench Press 8-12/8-12  KB Alternating Press 8-12 Rolling Tricep Ext AMRAP in 8 Minutes... Read More

Bench Press 3×10@70% 3 Rounds For Time 120 Double Unders 60 Push Ups 30 Pull ups

Manion 7 Rounds for Time 400M Run 29 Back Squats 135/95lbs First Lieutenant Travis Manion, 26, of Doylestown, Pennsylvania, assigned to 1st Reconnaissance Battalion, 1st... Read More

Strict Press 5×1 @85% OT1:00 AMRAP in 12 Minutes 15 Burpee Box Jump Overs 15 Toes to Bar 15 DB Hang Clean & Jerk 50/35lbs

3 Rounds For Time 10 Burpee Bar Muscle Ups 60 Double Unders Rest 4 minutes 3 Rounds For Time 400M Run 30 Deadlifts 185/135lbs

Front Squat 32X1  build to heavy set of 4 with prescribed tempo For Time 40/30 Cal Row 30 Toes to Bar 20 Hang Squat Snatches... Read More