Partner WOD 200 WallBalls (20/14) 150 Box Overs (24/20) 100 T2B *one partner runs 400, other works on reps **try to split reps evenly ***can complete in any orderRead more

In Groups of 3, one work/two rest: 10:00 Row for Calories (rotate every 10/8) 10:00 20 Meter Shuttle Runs (rotate after each run) 10:00 AB for Calories (rotate every 8/6) *2-3:00 transition between each interval **this is sprint work for all attemptsRead more

A. Push Press 3 – 3 – 3 – 3 -3 *after each set = 10 Ring Row B. 10:00 AMRAP 10 Push Press (75/55) 15 Ab Mat Situp 20 Weighted Lunge Steps (ea=1, 75/55) C. 5:00 Cool Down (coaches choice)Read more

A. Work up to heavy Front Squat B. 3 Rounds for time: 500 Meter Row 20 Burpee 15 Front Squat (135/95, from ground) C. NFT – 8-10 Rope climb for techniqueRead more

25:00 AMRAP 200 Meter Sandbag Run 20 Push Up 200 Meter Sprint 20 Russian KB Swing (HAP)Read more