• WOD Tuesday 5/23/17

    METCON: For Time -1,000m Row (1 Mile run if you would like to run in the rain) Then, 15 rounds -5 Pull-ups -10 Push-ups -15 Air Squats

  • WOD Monday 5/22/17

    Strength: EMOM 10 Every 2 minutes for 10 minutes: -Snatch 5×2 @65% (Squat Snatch) Every 2 minutes for 10 minutes: -Front Squat 5×4 @70% METCON: For Time 15-12-9 -Thrusters (75/55) (95/65) (115/75) -Burpee Box Jump Overs (24″/20″) (Hands may touch the box on the way over) CAP 10

  • WOD Friday 5/19/17

    WOD Friday 5/19/17 Strength: EMOM 10 Every 2 minutes for 10 minutes perform: -Snatch (Full Squat) 5×1 @80% Every 2:30 for 10 minutes perform: -Front Squats 4×2 @80% METCON: 10 minute AMRAP -15 Power Snatches (75/55) -10 Wall Balls (20/14) -5 Burpees