WWPF 500m Row Relay 50 Synchronized Pistols 50 Weighted Push-ups (mix anyway), 45/25 400m Row Relay 40 Synchronized Toes 2 Bar 40 Weighted Push-ups 300m Row Relay 30 Synchronized Pistols 30 Weighted Push-ups 200m Row Relay 20 Synchronized Toes 2 Bar 20 Weighted Push-ups 100m Row Relay 10 Synchronized Pistols 10 Weighted Push-upsRead more

EMOM 10 Minutes 2 Snatch Pulls + 1 Below Knee Snatch Then…. AMRAP 15 Minutes 5 HSPU 3 Burpee Muscle Ups or 5 Burpee Pullups 1 Snatch 155/103Read more

Deadlift Deload 1 x 5 @ 65% 1 x 5 @ 75% 1 x 5 @ 85% Then… 4 Min AMRAP 400m Run Max SDHP, 70/53 REST 2 MIN 4 Min AMRAP 400m Run Goblet Squats, 70/53 REST 2 MIN 4 Min AMRAP 400m Run Max KB Swings, 70/53Read more

Back Squat 4×2 Then…… 3 Rounds 15 Thrusters 95/63 15 Burpees over BarRead more

Classes at 8m and 10 am Labor Day WOD Remix 5 Rounds 100m Sandbag Bear Hug Carry, 100/75 or Double KB Front Rack Carry 53s/35s 400m Run 10 Strict Pull-ups 10 Hang Power Cleans, 155/103 10 Front Squats 155/103Read more