• WOD Wednesday 10/18/17

    Strength: EMOM 10 Every 2 minutes for 10 minutes: -Squat Cleans 5×2 @75% Every 2:30 minutes for 10 minutes: -Front Squats 4×3 @75% METCON: 3 rounds for time -15 Cleans (115/80) -15 Burpees -50 Double-unders CAP 12

  • WOD Tuesday 10/17/17

    METCON: For Time -400m Medball run (20/14) -21 Wall Balls (20/14) -400m Medball run -15 Wall Balls -400m Medball run -9 Wall Balls *Anytime the ball touches the ground 15 Burpee Penalty *You may rest the ball against the rig/wall or somewhere you are physically having to hold on to it!

  • WOD Monday 10/16/17

    Strength: EMOM 10 Every 2:30 minutes for 10 minutes: -Deadlifts 4×3 @80% Every 2:30 minutes for 10 minutes: -Back Squat 4×5 @70% METCON: 4 rounds for time -10 Thrusters (95/65) -10 T2B