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Thursday WOD

Metcon: 3 Rounds 25 Handstand Push-ups 100 Double-Unders 800m Run *25 minute cut-off*...

Wednesday WOD

Strength: 4 X 10 Back Squats *Work up to one heavy weight for all 4 sets. I want all sets to be unbroken* Metcon: 2 Rounds AMRAP X 5 min 3 Cleans (113/165) 5 Deadlifts (113/165) 7 Burpees Over the Bar *Rest 2 minutes between rounds. You must complete a movement for it to count...

Tuesday WOD

Metcon: 5 Rounds 5 Front Squats (123/185) 10 Chest 2 Bar Pull-ups 20 Box Jumps (24/30) *20 minute cut-off*...

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Monday results!

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Monday WOD

Strength: EMOTM X 10 minutes Odd- 5 Overhead Squats Even- 10 Toes 2 Bar Metcon: 30 Dumbbell Thrusters (35's/55's) 40 Push-ups 50 Front Rack Lunges (63/95) 40 Push-ups 30 Dumbbell Thrusters (35's/55's) *10 minute cut-off*...

Saturday WOD

Metcon: AMRAP X 20 min 10 Shoulder 2 Overhead (83/125) 10 Burpee Box Jump Overs (20/24) 15 Wallballs (14/20 @ 9/10ft) *@ least 6 rounds to Rx*...

Friday WOD

Strength: Work up to a 2-rep Max Front Squat. Then perform 3 reps @ 90%, 4 reps @ 80%, 5 reps @ 70%, finish with a 1 minute AMRAP @ 60% of that 2-rep Max.  Metcon: 4 Rounds 5 Cleans (133/185) 10 OAA Dumbbell Snatch (55/70) 20 Air Squats *12 minute cut-off*...