WOD

MURPH 1 Mile Run 100 Pull Ups 200 Push ups 300 Squats 1 Mile Run *Wear a Vest 20/14

AOTM for 10 M Snatch 2 @ 80% Strict RMU 2-3 5 Rounds AMRAP in 3 Minutes 20 Box Jump Overs 24/20 15/10 Cal Bike... Read More

ATOM for 10M Bench Press 5 Pistols 5/5 3 Rounds 25/20 cal row 15 Chest to Bar 10 Double DB STOH 70/50 Rest 3 minutes... Read More

AOTM for 10 M Deadlift 5 @70-75% Handstand Walk Practice 30s 5 Rounds 50′ DB Lunges 50/35s  Farmers hold 3 Rope climbs 50 Double Unders... Read More

Thursday 800m Run 30 Pull Ups 40 Push Ups 50 Air Squats 800m Run 50 Air Squats 40 Push Ups 30 Pull Ups 800m run

AMRAp in 20M 20/15 cal Row 15 Squat Cleans 135/95lbs 10 BBJO 24/20

Push Press 5×5 Building in weight In 2:30 25 Sit Ups 15 SHSPU Max Bike in Remaining Time Rest 90s and Repeat for 6 sets

OTM for 12 M M1: Snatch 3…70-75% M2: 5-8 RMU 5 Rounds For Time 10 Overhead Squats 135/95lbs 10 Sumo Deadlift High Pulls 135/95lbs

OT2M for 12M 75′ Back Rack Walking Lunges 10 Double KB or DB Squats AMRAP in 3 minutes 15/10 cal bike 30 russian swing 24/16... Read More

This WODs Draggin’ 3 Rounds For Time 100 Drag Rope Double Unders or 150 Doubles 30/25 Cal Row…bike same cals 40 DB OH Squats 50/35lbs