Open WOD 16.4 Complete as many rounds and reps as possible in 13 minutes of: 55 deadlifts 55 wall-ball shots 55-calorie row 55 handstand push-ups Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target For Scaled & Masters variations as well as […]

Active Recovery Day Open Gym 12-1pm Olympic Lifting 5:30-6:30pm

Conditioning For time (24 minute cap) 50 Overhead walking lunges w/ plate 45/25 40 KBS 55/35 30 Deadlift 185/125 20 Calorie Row 10 Pistols (each leg) 20 C2B pull ups 30 Push jerks 95/65 40 Box Jump Overs, 24/20 50 Double Unders      

Conditioning- For Time 2 Rounds of: 10 KB/DB thrusters 25/35/45 12 burpee’s 15 Box Jumps 20/24 4 rounds of Cindy 2 Rounds of: 10 KB/DB thrusters 25/35/45 12 burpee’s 15 Box Jumps 20/24 Cindy = 5 Pull ups, 10 Push ups, 15 Squats Gymnastics/Skill 6 x 6 unbroken sets of Handstand push ups *rest as […]

WOD Either Or 16.3 Or Teams of 2 (split the load as you see fit) 4 rounds of: 800m run (or row) 30 power cleans 105/75 30 box jumps 24/20 30 pushups 30 squats