W.O.D. Complete 3 Rounds For Time 400 Run 2 Legless Rope Climbs (Sc Rope Climbs) 7 Toes 2 Bar 16 Wallball Overhead Walking Lunges 20/14

Strength/Skill Back Squat 5×5 @ 50% (2:00 minutes or less between sets) W.O.D. Dumbbell Tabata’s Tabata #1, :20 sec. work, :10 sec rest, 8 rounds […]

Strength/Skill Class Mobility W.O.D.             Complete For Time             Thrusters 115/85    Kettlebell Swings 70/55             30                               10             20                               20             10                               30

W.O.D. Deadlift 6×1 @ 90% Between your Deadlift sets accumulate 3,000 meters on the rower, utilize as many sets as need, but finish before your […]

Strength/Skill Bench Press 3×4 @ 75% (FAC) W.O.D. AMRAP 20 minutes 5 Ring Muscle Ups (Sc, Ring Dips) 10 Air Squats 15 Pull Ups (Sc, […]