A. 20:00 Partner WOD Partner A – Runs 400 Meters Partner B – Works on AMRAP 6 Strict Pull-ups 8 Push-Ups 10 Weighted Lunge Steps B. Team Relay – Coaches ChoiceRead More

A. 8:00 EMOM – 3 DL + 2 HPC + 1 PJerk (unbroken/increasing) B. 3 Rounds for time: 15 Calorie Row 12 Deadlift (M:185/155/135/115,W:125/105/95/75) 9 HPC 6 Push Jerk 3 Rope Climb (A:3/B:2/C:1) C. 800 Easy JogRead More

A. 6:00 Work up to heavy DB Snatch (both arms) B. 24:00 EMOM #1 – 200 Meter Run (3 laps if inside) #2 – DB Snatch (use 1st attempt at :40 to determine #) #3 – 15 Calorie Row (15/10) C. 7:00 Seal Walk Relay – split class, race for laps, once person crosses 1/2...Read More

1 Mile Run 1,000 Meter Row 100 Wallballs (20/14)Read More

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