WOD

2 rounds for time 12 Bench Press 185/115lbs 6 Wall Walk Ups 350′ shuttle run Rest 3 minutes 4 rounds 8 Bench Press 185/115lbs 4... Read More

“Grip and Rip” 3 RFT 14 Hang Cleans 135/95lbs 7 Thrusters 135/95lbs 14 BFBs 4 sets 8/8 Step Ups DBs 1 min SB Bearhug Hold

3 Rounds 25/18 cal bike Toes to Bar 20 DB Snatches 50/35 Toes to Bar 25/18 cal bike Rest 3 minutes *toes to bar set... Read More

5-4-3-2-1 Rope Climbs 10-8-6-4-2 Wall Walks 500-400-300-200-100M Row 3 Rounds DB Bench 10 1 arm DB Bent over Row 10/10

AMRAP in 25M 30/22 cal row 30 Burpees over rower 30 Russian Swings 32/24kg 30 Step ups 50/35 db 30 toes to bar

6 Rounds For Time 400m Run 2-6-10-14-18-22 Overhead Squats  *175/115, 155/105, 135/95, 115/85, 95/65, 75/55lbs

5 Rounds For Time 12/9 cal bike 12 Burpees to 6″ target 12/9 cal bike 24 Drag Rope Double Unders 1 minute rest

For Time 9 BMU 9 Power Cleans 135/95lbs 15 Chest to Bar 9 Power Cleans 135/95lbs 21 Pull ups 9 Power Cleans 135/95lbs 15 Chest... Read More