• WOD Friday 2/3/17

    Strength: Squat Cleans   4×3 increasing weight each set (The 3 reps should not be unbroken but very little rest between them)     METCON: 15-12-9-6-3   -Thrusters (95/65) -Bar Facing Burpees

  • WOD Thursday 2/2/17

    Strength: Deadlifts   4 reps every 2 minutes for 8 minutes @75%     METCON: 8 minute AMRAP   -8 Deadlifts (185/115) -4 HSPU

  • WOD Wednesday 2/1/17

    Strength/Skill: Pull-ups (Your choice) 5×5 Negatives (5 second hold) 5×5 Strict Pull-ups (Weighted if you would like) 5×5 Kipping Pull-ups 5×5 Butterfly Pull-ups METCON: 16 min EMOM Minute 1,5,9,13- 8 Box Jump Overs (24″/20″) Minute 2,6,10,14- 10 Cal Row Minute 3,7,11,15- 12 Cal Ski Erg Minute 4,8,12,16- 14 Slam Balls (30/20)