WOD

3 Rounds For Time 10 Burpee Bar Muscle Ups 60 Double Unders Rest 4 minutes 3 Rounds For Time 400M Run 30 Deadlifts 185/135lbs

Front Squat 32X1  build to heavy set of 4 with prescribed tempo For Time 40/30 Cal Row 30 Toes to Bar 20 Hang Squat Snatches... Read More

Strength & Conditioning Class 3-4 Sets of 5-7 RDL 5-7 Bench Press 5-7 Bulg SS 3-4 Sets 5-7 Dips 5-7 Double KB Front Squat 5-7... Read More

Bench Press 5×3 @80% OT 1:15 For Time In Pairs 60/45 Cal Assault Bike 52/38 Cal Echo Bike 100 Pull Ups60/45 Cal Assault Bike 52/38... Read More

Hidalgo For Time: Run 2 Miles Rest 2-Minutes 20 Squat Cleans, 135# 20 Box Jumps, 24” 20 Walking Lunge Steps, 45# Plate Overhead 20 Box... Read More

Strict Press 5×3 75% *OT 1:15 4 Rounds For Time 30/20 Cal Row 20 Push Press 95/65lbs

OT90s for 9 Minutes Build to a Heavy Snatch For Time Run 400m 60 Overhead Squats 115/75lbs 45 Pull ups rest until 12 minutes 3... Read More

Front Squat 5×5 @73-77.5% 4 Rounds 15 Toes to Bar 12 Thrusters 155/115 9 Strict Deficit HSPU 4/2″