SWOD Shoulder Press 5 x 2 @ 85% WOD 15 min AMRAP 5 HSPU 10 KBS 70/ 55/35 Sprint to mailbox and back or 40 dbl unders Cool Down Roll

SWOD Back Squat 3 x 3 @ 75% *After the WOD WOD 1 min Max Effort: Right arm KB Snatch (35/55) -then (no rest)- 2 rounds of: 10 OHS @ 65/95 15 Pull ups 30 Double Unders -then (no rest)- 1 min ME: Toes to Bar – then (no Rest)- 2 Rounds of: 10 OHS […]

SWOD 15 min to establish a 1 RMax Deadlift *take no more than 15 min WOD 3 min AMRAP of: 3 KB thursters (25/35) -KB in each hand 10 Ring Dips 3 min REST 6 min AMRAP of: 14 unbroken Wall Balls (15/20) 7 Unbroken HR push ups *10 burpee penalty  at end of WO […]

We will be doing make-ups for 13.2 at 8:00am.  Also, Beau will be doing a striking WOD at 9am.  If you haven’t had the chance to attend a striking WOD I suggest you come and see what it is about.  There were some impressive numbers today!  Keep it up.

WOD 13.2 Complete as many rounds and reps as possible in 10 minutes of: 115/75 pound Shoulder to overhead, 5 reps 115/75 pound Deadlift, 10 reps 15 Box jumps, 24/20″ box Good luck everyone!