WOD  30 power snatch 95/65 200 m run 20 power snatch 115/85 400 m run 10 power snatch 135/95 800 m run STRENGTH EMOTM x 10 minutes 2 strict press

In teams of 3: 400 meter run 50 wall ball 20 power cleans (85/115) 20 push press *how it works- teammate 1 starts with the run, teammate 2 starts on Wall Balls, teammate 3 starts on the barbell. When teammate 1 returns from the Run everyone switches and t... Continue Reading

Sorry for the ‘Tease’ of today’s WOD yesterday…at least your prepared now! Enjoy!! 1.  5 RFT 7 Muscle ups or Ring Dips 11 Thrusters, 155/105 2. 3 Rds 50 Double Unders 200m Run 2 minute rest between rounds 3. C2B Progression 7 sets... Continue Reading

1.  Metcon 3 RFT: 75 Double unders 50 Squats 30 KB Snatch (15 each arm) 35/55 2.  EMOMx14 Odd:  5 Front Squats – you choose the weight Even:  10 Strict TTB

Rest Day!