1. 3 RFT: 800m Run 30 Burpee Pull ups 2. Strength  6×6 Front Squats

Teams of 2: 80 Pull ups 100 partner box jump (16/20) -run baseball stairs then 8o push ups 60 deadlifts (155/225) -run baseball stairs then 150 body squats 100 KBS (35/55) -run baseball stairs

WOD 3 RFT: 15 Wall Ball (15/20) 20 KB snatch (10 each arm) 35/55 400 meter run Strength Back Squat 10×3, across Barbel Work 1. Clean Complex Clean Deadlift pausing at the knees + Hang Squat Clean + Squat Clean – work up to a heavy single 2. Jerk Complex Push Jerk from behind the […]

Wod  21-15-9 Power Clean, 155/105 Bar Facing Burpee Strength Squat – 8 x 4 (across) Barbel work Power Clean – 1RM    

Rest day!!  Gym Notes You may have noticed we started putting strength and skill work after the METCON.  We think these are VERY important and recommend each of you to take time to complete all that is programmed, however we also understand everyone’s Goals are different and everyone should get what they need out of […]