Metcon “DT” 5 Rounds for time: 12 DL, 155/105 9 Hang Power Cleans, 155/105 6 Push Jerks, 155/105   Scale as needed but this is a HEAVY workout. 155/135/115 Men 105/95/75 Women 2.  Clean work up to a heavy single. 3.  Front Squats 3×5 across – If you attended Sat TEAM wod replace Front Squats […]

Teams of 2 5 RFT: 15 Front Squats, 185/135 30 C2B 75 DU

1.  Metcon For Time: 100 SDLHP  25/45 immediately followed by 21-15-9 of: KBS, 70/53 Burpees 2.  Clean and Jerk  1 Squat Clean and Jerk OTM x 7 at 75% 3.  Squats A.  Back Squat 2×3 B.  Front Squat 10×1 across  

MOBILIZE!!!

WOD: 1 min max reps of wall ball 1 min max reps of double unders 400 m run 3 rds *Score = time in seconds – total reps (low score wins) Strength: 10 min to get max squat clean If it is raining or snowing we will do Fran Sliders (if just cold we will […]