WOD

Front Squat 33X1  tempo build to heavy Double in 10 Minutes OT2:30 for 15 Min 20/15 Cal Bike 5 Hang Cleans …start at 60% and... Read More

Skill Session 4 Rounds 10 Cal Bike 1-3 Ring Muscle Ups HS Walk 50′ *Scaling will be provided  ANGIE 100 Pull Ups 100 Push Ups... Read More

Max Strict Pull Up Test OT4:00 for 5 Rounds 15/10 Cal Echo Bike 12 Hang Power Cleans 135/95lbs 9 BBJO 24/20

5 Rounds for Reps M1: Max Rope Climbs M2: Max 1 Arm Devil Press 70/50 M3: Calorie Row M4 Rest

Bench Press 1 RM 5 Rounds For Time 400m Run 30 Step Ups 20 Push Ups *20/14lbs weighted vest

For Time 50/40 Cal Row 40 Weighted Sit Ups 30 Chest to Bar 20 1 Arm OH Squat 70/50lbs 10 Strict Chest to Bar Rest... Read More

Deadlift 5,4,3,2,1 Diane 21-15-9 Deadlifts 225/155 Handstand Push Ups

Hang Squat Snatch Build to heavy Double  OTM for 10M OT3 for 15M 20/15 Cal Row 10 Front Squats *start at 95/65lbs and build to... Read More