WOD

Olympic Lifting Clean Pull + High Hang Clean (70-80%/1+2 x 2 sets 85%+/1+1×3 Sets Power Snatch EMOM 3-3-3-2-2-2-1-1-1-1 ENDURANCE AMRAP 12 Minutes Sprint 100m Walk/jog... Read More

5 Rounds AMRAP 5 Minutes 400m Run Max Rounds Cindy in the remaining time Rest 2 Minutes between rounds

100 Double Unders (Switch Every 50 Reps) 50 DB Cleans 50’s/35’s 12 Alt Rope Climbs 400m Relay 200 Double Unders (Switch Every 50 Reps) 50... Read More

EMOM 10 Minutes 2 Snatch Pulls + 1 Hang Snatch Then……. Hang Isa-Beth 21-15-9 Hang Snatch 115/83 Ring Dip

For Time 800m Run 55 Deadlifts 225/153 600m Run 45 Box Jumps, 24/20 400m Run 35 HSPU 200m Run 25 Strict Pullups

2 Squat Cleans + 1 Jerk-Heavy (do not have to be touch and go) Then…….. 30 Squat Clean Thrusters for Time 135/93 Cash Out: Not... Read More

Back Squat: 1RM Then…. 30 Burpee MU or 75 Burpee Pull-ups

Olympic Lifting -Snatch – 5 Singles starting at 75% (add 5% until you miss. Finish remaining sets w/ last % you made) -2 Front Squats... Read More