WOD

Clean 1RM Barbara5 Rounds20 Pull ups30 Push Ups40 Sit Ups50 Air Squats3 Minute Rest

“Smash Mouth”For Time800m Run21/15 Cal Bike or Row5 Rounds of7 Thrusters 43kg, 7 Pull Ups, 7 BurpeesRepeat for 3 Total Rounds

Power Clean 10×3 @ 70% For Time50 Chest to Bar50 Wall Balls 30/2050 Cal Row

Deadlift 100% 2×2Strict Press 100% 2×2 Alternate OTM for 9 MinutesStrict Pull Ups  6-101 Arm DB Row 6-10/6-10Biceps Curl 6-10/6-10 5 RoundsRow 500/400mRest 45 seconds

Teams of 33 Rounds For Time1200 Meter Run30 Burpee Box Jump Overs … 1 athlete holds KBs 32/24kg9 Rope Climbs

Front Squat 100% 2×2Bench Press 100% 2×2 For Time3 Rounds25 Push Ups50 Ring Rows …foot beyond even with pull up bar Straight into3 Rounds75′ Front... Read More

Snatch 10×3 @ 70% 12 Minute AMRAP5-10-15-20-25Toes to BarBurpees to Bar

Split Jerk  Build to Heavy DoubleTeams of 3AMRAP in 10 MinuteCalorie Rowimmediately intoAMRAP in 10 MinuteBurpees to 12″ targetimmediately intoAMRAP in 10 MinuteShuttle Run in... Read More