WWPF – Captain Parents Birthday WOD 0:00 – 12:00 (12 Min AMRAP) 6 Alt Legless Rope Climbs 24 Alt Power Snatches, 155/103 12:00 – 24:00 (12 min AMRAP) 38 Back Squats 38 Cal Bike *1 partner works at a time. Switch at any time. Must complete the back Squats and then the bike to complete the round. 24:00 – 36:00 (12 Min Relay) For Max Distance: 100m Sandbag Carry, 100/75Read more

Bench Press: 4 x 6 @ 75-80% THEN….. For Time 50 Cal Ski or Row 50 Push Press, 95/63 50 Sit-ups / V-up / GHD 40 Cal Ski or Row 40 Push Press 40 Sit-up / V-up / GHD 30 Cal Ski or Row 30 Push Press 30 Sit-up / V-up / GHDRead more

Deadlift 6rm Then, 1 x 6+@90% THEN… 4 rounds for time 50 Double Unders 30 Wall Ball Shots 10 Med Ball Weighted Pull-upsRead more

Heavy Complex: Power Clean + Hang Power Clean + Jerk Then…..In Any Order (break into rounds to scale) 30 Bar Muscle Ups 30 Hang Power Clean 165/113 30 Burpee Box Jumps 24/20 3000m (3km) BikeRead more

Front Squat: (Week 3) 3 x 3 @ 85% THEN….. Mainsite WOD 3 rounds for time of: 400-m run15 sumo deadlift high pulls15 thrusters Rx: 95/63Read more