WOD

For Time 200/140 Cal Echo Bike 200/140 Cal Row *every 5 minutes including 0:00 10 Renegade Rows 50/35lbs

For Time Buy In: 800m Run 3 Rounds 10 Deadlifts 185/125lbs 15 Burpee Box Jump Overs 20 HSPUs Cash Out: 800m Run

5 Rounds  For Time 60 Double Unders 20 Wall Balls 20/14 2 Rope Climbs

“Belly of the Beast” AMRAP 16 Minutes 4 Wall Walk Ups 8 DB Snatches 70/50lbs 12 Toes to Bar

7 Rounds For Time 20/15 Cal Row 7 BBJO 24/20 200 Meter Run 7 Overhead Squats 115/75lbs

Turkish Get Up 5,4,3,2,1 per arm Teams of 2  5 Rounds Each For Time 30/22 Cal Bike 6 Hang Power Cleans 165/115lbs *partners alternate full... Read More

Back Squat Build to Max For Time 1000m Row 50 Push Press 75/55lbs 30 Pull Ups 100′ HS Walk

4 Rounds for Time 400m Run 500m Row 60/40 Cal Bike

HAPPY NEW YEAR!! Gym is closed today! Regular hours tomorrow!

“Tommy Mac” 2 Rounds For Time 12 Burpee 12 Thrusters (115/75 lb) 12 Burpees 12 Power Snatches (115/75 lb) 12 Burpees12 Push Jerks (115/75 lb)... Read More