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  • WOD Friday 8/18/17

    METCON: For rounds/reps 4 minute AMRAP -10 Cal Row -10 Burpees over Rower *Rest 4 minutes 4 minute AMRAP -10/7 Cal Ski -10 SDHP (53/35) *Rest 4 minutes 4 minute AMRAP -10 Cal Air Dyne -10 Box Jumps (20″) *Rest 4 minutes 4 minute AMRAP -100m sprint -20 Double-unders Core: Accumulate 2 minute L-hold (Paralettes,

  • WOD Thursday 8/17/17

    Strength/Skill: Rope Climbs *Work on form and technique (pulls from ground/with legs/legless) METCON: For Time 15-11-7 -Squat Cleans (115/75) -T2B