• WOD Friday 6/30/17

    Strength: EMOM 10 Every 2 minutes for 10 minutes perform: -Deadlift 5×1 @80% Every 2:30 for 10 minutes perform: -Overhead Squats 4×2 @80% METCON: “Nancy” 5 rounds for time -400m run -15 Overhead Squats (95/65)

  • WOD Thursday 6/29/17

    METCON: “Stephen” “Cash In” -100 Double-Unders (200 singles) -37 Cal Row -37 Deadlifts (95/65) -37 T2B -37 Bicycles (supine elbow to opposite knee) -37 Wall Balls (20/14) -37 Burpees “Cash Out” -100 Double-Unders

  • 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)