WOD 1.6.20

A. "Zeus" 3 rounds for time: 30 Wall Ball 30 Sumo Deadlift High Pull 34/25KG 30 Box Jump 24/20" 30 Push Press 34/25KG 30 Calorie Row 30 Push Up 10 Back Squat @ bodyweight

WOD 1.5.20

A. For max reps: Strict Pull Up 3 x Max Effort Strict Dip 3 x Max Effort B. For time: 800M Run 5 Rope Climb 50 Russian Kettlebell Swing 2/1.5P 5 Rope Climb 800M Run

WOD 1.4.20

A. Work up to a heavy Squat Clean, Double B. 5 rounds for time: 15 Deadlift 70/49KG 12 Toes to Bar 9 Lateral Burpee Over Bar

WOD 1.3.20

A. Wide Grip Behind the Neck Split Jerk 3-3-2-2-1-1-1 B. For time: 400M Run 21 Hang Power Snatch 43/30KG 200M Run 15 Hang Power Snatch 100M Run 9 Hang Power Snatch

WOD 12.25.19

CLOSED - CHRISTMAS

WOD 12.24.19

A. 4 rounds: 1 Minute Max Deadlift Hold @ 70% 30 Seconds Rest 1 Minute Max Plank Hold 30 Seconds Rest B. For time: 5 Rope Climb 10 Kettlebell Complex 4 Rope Climb 10 KettleBell Complex 3 Rope Climb 10 Kettlebell…

WOD 12.23.19

A. "Twelve Days of Christmas" 1 Bear Complex 2 Squat Snatch 3 Overhead Squat 4 Hang Power Snatch 5 Snatch Grip Deadlift 6 Burpee Over Bar 7 Deadlift 8 Hang Power Clean 9 Front Squat 10 Shoulder to Overhead 11 Squat Clean & Jerk 12…

WOD 12.22.19

A. Work up to a heavy 100FT Farmers Carry B. As many rounds as possible in 15 minutes: 10 Dumbbell Snatch, alternating 50/35LB 10 Push Up 30 Double Under

WOD 12.21.19

A. Work up to a heavy Squat Clean Thruster B. For time: 15-12-9-12-15 reps of: Thruster 43/30KG Toes to Bar

WOD 12.20.19

A. Every minute for 10 minutes: Strict Pull Up Pick a number of reps that will be challenging to finish. B. 3 rounds for time: 25 Box Jump 24/20" 25 Kettlebell Swing 1.5/1P 400M Run compare to Dec. 20, 2018.