In 12 Minutes Run as far as you can-Wear a vest if so inclined AMRAP 12 Minutes 40 Foot Hand over Hand Sled Pull 180/135 20 Burpees 12 Minute Ab Circuit 1 Minute Plank Hold 15 GHD Sit Ups 15 Leg Raises 15 Russian Twists (30 touches)Read more

Test 1 RM Deadlift Then…. 9-15-21 Ring Pushup Cal Bike 21-15-9 HSPU Sandbag Over Shoulder 100/75Read more

E2MOM for 16 Min 200m Run + 1 Clean + 2 Hang Cleans *Increase weight every round **Goal is to have 30-40 seconds of rest between For Time: Complete Reps of 10-9-8-7-6-5-4-3-2-1Hang Power Clean, 135/93 C2B Pull-up Drag Rope DURead more

Zombie Squat 4 Sets 10 Reps Then….. 21-15-12-9-6-3 KB Swing 70/53 Burpee Cal Row or SkiRead more

Olympic Lift Class: 15 Minutes to work on Snatch Complex: Snatch Pull+Snatch High Pull+ Snatch+ OHS 15 Minutes to work on Clean and Jerk Complex: Clean Pull + Clean + Jerk Dip + Jerk Endurance WOD: Can be done straight through, or broken into rounds 40 Minute Cap 5000m Bike 3000m Row 1 Mile Run 200 Sit UpsRead more