SWOD every 45 sec for 6 min – 8 cycles (16 reps) 0-45, 45-1:30, 1:30-2:15, 2:15-3:00, 3:00-3:45, 3:45-4:30, 4:30-5:15, 5:15-6:00 2 Cleans (full squat) @ 75% WOD With a 3min clock complete: 400 Meter Sprint Max Ground to Overhead *Continue this until... Continue Reading

WOD 6 rounds of: Start at top of stairs (directly below gym) run down the road to the bottom of the staircase and up the stairs back to  starting position Rest until heart rate is at or below 120 REPEAT

WOD EMOTM for 20 minutes odd minutes 2 full snatch at 70% even minutes 4 of your choice: hspu chest to bar pullups *you can alternate movements or stick with one, that’s up to you POST WOD 3 rounds as many t2b unbroken with 1 minute rest in between ... Continue Reading

REST DAY, MOBILITY!

WOD 1 push press 10 sdlhp 2 push press 9 sdlhp 3 push press 8 sdlhp follow this pattern until you get to 10 push press 1 sdlhp SWOD back squat 5 x 5 @ 60%