WOD

Test 1RM Press (15 min cap) Then… 30-20-10 Kb Snatch, 53/35 Pistols, Alt Pull-up Happy Birthday Pizza 1!

Front Squat 3-3-3 Then….. AMRAP 7 3 Power Cleans 185/135 5 Front Squats 7 Ring Push Ups Then….. AMRAP 3 10 Burpees 20 Jumping Squats... Read More

14.4     One Open WOD left… Complete as many rounds and repetitions as possible in 14 minutes of: 60-calorie row 50 toes-to-bars 40 wall-ball shots, 20... Read More

5 rounds 800 Meter Run 25 Double Unders 20 Box Jumps 15 Burpees Post Times to comments:

800m Run 5 Rounds Cindy (5 pullups, 10 push ups, 15 Air Squats 400m Run 3 Rounds of Cindy 200m Run 2 Rounds of Cindy... Read More

14.4 Practice Row 60cal for Time *Partner 1 will row 60 cal for time. They will tag in partner 2 and they will row 60... Read More

Hang Clean 3-3-2-2-1-1-1 Then: “DT” Five rounds for time of: 12 Deadlift (155/110) 9 Hang power clean (155/110) 6 Push jerk (155/110) Post Loads and... Read More

7 Min EMOM 3 Hang Snatches (full squat) Then… 10-9-8-7-6-5-4-3-2-1 Wall Ball Shot, 20/14 (10ft/9ft) KB Swing, 53lb/35lb *Cash out each round with 3mu(men)/2mu (ladies)... Read More