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  • WOD Wednesday 6/28/17

    Strength: EMOM 10 Every 2 minutes for 10 minutes: -Push Press 5×2 @60% Every 2 minutes for 10 minutes: -Front Squat 5×2 @60% METCON: 9 minute AMRAP -12 Box Jumps (24″20″) -9 Ring Dips -6 Hang Cleans (115/75)

  • WOD Tuesday 6/27/17

    Strength/Skill: Every 2 minutes for 10 minutes (3-8) Strict or Kip HSPU (Pick a number that you feel comfortable with and can maintain each round) Scaled Option (Handstand Holds (:30) or 10 Shoulder Taps) METCON: 3 rounds for time -400m run -21 Kettle Bell Swings (53/35) -15 Pull-ups -9 Burpees