WOD

Back Squat 1RM AMRAP in 15 Minutes 25 Toes to Bar 50′ HS Walk or 150′ Bear Crawl 100′ Walking Lunge DB Front Rack 50/35s

AMRAP in 4 minutes 4 ALT DB Hang Squat Snatch 50/35 6 Lateral Burpees over DB 8/6 Cal bike Rest 2 minutes and repeat for... Read More

9/11 Tribute WOD For Time: 2001m Row or 2001m Run (1.25 miles) 11 Box Jumps (30″ / 24″) 11 Thrusters (125# / 85#) 11 Burpee... Read More

10 sets to build OT90s Hang Clean & Jerk 21-18-15-9-3 Burpees  HSPU Deadlifts 185/115lbs

Bench Press 3RM Karen  For Time 150 Wall Balls 20/14  10/9 Rest 5 minutes 3 sets 100′ Farmers Carry 1 Rope Climb

Build to heavy Turkish Get Up per arm 3 Rounds For Time 25 Toes to Bar 10 Deadlifts 275/185lbs 75′ HS Walk or 12 Wall... Read More

Back Squat  3RM in 20 minutes Teams of 2 AMRAP in 20 Minutes 40 Burpees Over Rower 40 Cal Row 30 DB Reverse Lunges 50/35s... Read More

“Eva” 5 Rounds 800m Run 30 American Swings 32/24kg 30 Pull Ups