WOD

For Time   100 Burpees 100 Air Squats 100 Sit Ups 100 Push Ups Glute Accessory Post WOD

Sumo Deadlift 5 sets of 5 building over the sets 21-15-9  Alt DB Snatch 50/35 lbs Lateral Burpees Push Press 95/65lbs Rest 5minutes then repeat

3 Rounds for Time 20 Cal Row   (comp train use bike if available) 30 Toes to Bar 20 Back Squats 225/155lbs 10 Devil Press 50/35lbs

Wade For time, wearing a 20-lb. vest or body armor: Run 1,200 meters Then, 4 rounds of:    12 strict pull-ups   9 strict dips   6... Read More

In Teams of 2 60-40-20 Chest to Bar Pull Ups Clean & Jerks 135/95lbs Strength & Conditioning 3 sets 8-12 DB Push Press 5 Strict... Read More

5 Rounds for Time 400m Run 15 Overhead Squats 135/95lbs

Strength & Conditioning Class 3 Rounds 8-12 Double KB Front Rack Reverse Lunge 8-12 DB Standing Press 8-12 1 arm DB Row 3 Rounds 8-12... Read More