WOD

3 rounds  25 DB Box Step ups 50/35# DB 100 Double Unders 50 Wall Balls 20/14# *20 minute time cap 

For Time 800m Run 45 Ring Dips 400m Run Rest 3 minutes Bike 2 miles 45 Strict Pull Ups Bike 1 mile Rest 3 minutes... Read More

OT3M for 21 Minutes Bike 12/9 cals Double OH Carry 50′ or 50′ HS Walk….carry 24/16kgs Bike 12/9 cals

5 Rounds For Time 15/12 Cal Row 5 Squat Cleans 185/115lbs Rest 1 min then immediately into 3 RFT 10 Power Cleans 135/95lbs 10 BFB

3 Rounds 15/12 Cal Bike Standing only 12 DB Deadlifts 50/35s 9 DB Hang Cleans 50/35s 6 DB STOH 50/35s Rest 5 minutes 45/36 Cal... Read More

OTM for 8 Minutes 1 Snatch 80-90% For Time 9 Front Squats 135/95lbs 9 Toes to Bar 36 Double Unders 15 Front Squats 135/95lbs 15... Read More

AMRAP in 5 Rounds M1: Bike Cals M2: Row Cals M3: Shuttle Runs 25′ M4: DB Squat Snatch 50/35#

Split Jerk Build to 2 RM out of the rack 6 RFT 20/15 Cal Bike 15 Toes to Bar

Deadlift OTM for 8M  80/2 7 Rounds For Time *I go You go w/ a partner…each does 7 20 Cal Row  INT 15 cals…Scaled 10... Read More

For Time 20 SB Cleans 150/100# 1.5 Mile Run or 4.5 mile Echo Bike 400′ Farmers Carry 70/50s