Front Squat: 5-5-5 Then… For Time- Bardwell’s Birthday WOD 45 Toes 2 rings 45 Front Squats, 135/93 Max Sandbag Bear Hug Hold, 100/75: For every second you hold, subtract 1 second from your timeRead more

EMOM 10 Minutes 1 Snatch Pull + 1Snatch Then…… AMRAP 18 Minutes Rounds are done relay style. Partner completes a whole round while other partner rests. 1 Snatch @80% of part 1 5 High Box Jumps 7 C2B PullupsRead more

10 Min AMRAP 15 Kb Swings 15 GHD Sit-ups or Med ball Situps 100m Run 10 Min AMRAP 5 Strict Toes 2 bar 10 Sandbag Ground to Over Shoulder, 100/75 15/12 Cal Bike 10 Min AMRAP 1:00 Hang 1:00 Front Plank 1:00 Wall SitRead more

Glute Bridge 2×6 @85-90% with 1-2 second pause Then 1x ME with no pause Then….. ARM-aggedon 2 Rounds 500m Row or Ski 50 Pushups 100 Double Unders 50 Push Press 95/63Read more

EMOM 10 1 Clean + 2 Front Squats THEN…. FOR TIME 400m Run 21 Cleans, 135/93 21 Pullups 400m Run 15 Cleans 15 C2B Pull-ups 400m Run 9 Cleans 9 Bar MURead more