WOD

For Time400m LungeOTM perform 12/8 Push Ups*15 Minute Cap Post WOD Accessory3Rds8-12 DB Bench8-12 Rolling Tricep Ext20-30s L-SitRest 90s Between sets

Build to heavy Cluster over 10 minutes Blitzen”5 Rounds:20/15 Calorie Row10 Thrusters (115/85)

OTM for 10MSplit Jerk x2…build over the sets For Time21-15-9Cal BikeDouble DB Hang to Overhead 50/35sChest to Bar Pull Ups

“Castaway”For Time:100 Air Squats50/35 Calorie Row25 Hang Power Snatches (155/105)

“Wonderwall”  IntFor Time:60 Double Unders, 30 Burpees60 Double Unders, 30 Wallballs (20/14)60 Double Unders, 30 Deadlifts (225/155)60 Double Unders, 30 Wallballs (20/14)60 Double Unders, 30... Read More

Close Grip Bench 3×10 3 RFT10 Devil Press 50/3520 Toes to Bar30 Box jump Overs 24/20400M RowRest 3 minutes

Back Squat 3×10 OT2M for 20M200m Run6 GTOH 135/95lbs

For Time4 Rounds  25/20 Cal Assault Bike or 20/15 Echo Bike50 Air Squatsthen100 Pull Ups

6 Rounds For Time5 Bar Muscle Ups15 Box Jumps 24/20″25 Russian Swings 32/24kg

For Time50 Wall Balls 20/1420 Toes to Bar35 Wall Balls35 Toes to Bar20 Wall Balls  50 Toes to Bar