• WOD Tuesday 6/27/17

    Strength/Skill: Every 2 minutes for 10 minutes (3-8) Strict or Kip HSPU (Pick a number that you feel comfortable with and can maintain each round) Scaled Option (Handstand Holds (:30) or 10 Shoulder Taps) METCON: 3 rounds for time -400m run -21 Kettle Bell Swings (53/35) -15 Pull-ups -9 Burpees

  • WOD Monday 6/26/17

    Strength: EMOM 10 Every 2 minutes for 10 minutes: -Deadlifts 5×2 @60% Every 2 minutes for 10 minutes: -Overhead Squat 5×3 @60% METCON: 5 rounds for time -5 Hang Snatch (95/65) -7 Overhead Squats (95/65) -9 T2B CAP 11

  • WOD Friday 6/23/17

    Strength/Skill: 5 rounds not for time -25 Double-Unders -10 Alternating Pistols (5each leg) (Assisted if needed) METCON: 24 min EMOM -12 Sit-ups -12 Slam Balls (30/20) -12 Knees-to-elbow -12 Thrusters (75/55) -12 Mountain Climbers -12 SDHP w/Kettle Bell (53/35) (Courtesy of Brandon Parr)