A. Work up to heavy P. snatch B. On a running clock: 0-10:00 50 T2B + 5 P. Snatch (M:185-95, W: 125-65) *rest in time remaining (goal to go fast) 10:00-30:00 200 DU (mod 200 singles) 100 DB Snatch (hap) 200 DU (200 single mod)Read more

A. For max Reps 5:00 TGU 4:00 KB Thruster (even out reps on each side)(24/26 kg) 3:00 KB Swing (American) 2:00 KBSDLHP 1:00 KB thruster (:30 on each side) B. Break classes into teams 5:00 max tire flips ***ALL CLASSES CAN CHOOSE B/T WOD OR ENDURANCE***Read more

A. Push Press 3 – 3 – 3 (2-3 WU sets) B. Partner WOD – mm/ff 5:00 Max Calorie Row (switch at any time) 5:00 Max STOH (135/95)(alt at any time) 2:00 REST 4:00 Max Calorie Row (switch at any time) 4:00 Max STOH (115/75) *score total reps of all combined….mandatory write on WB Day C. Banded Shoulder MobilizationRead more

A. 5 – 5 – 5 Squat with Partner (Pick b/t OH, FS or BS) B. For time (25:00 CAP) 600 Meter Run 25 Box Over (30/24) 15 Squat of choice (rack, M:185/155/135, W:125/105/95) 3:00 REST 15 Squat of choice (rack, M:185/155/135, W:125/105/95) 25 Box Over (30/24) 600 Meter Run C. NFT – 3-4 Seal Walks (20 Meter on turf)Read more

A.  OT3:00 for 12:00 20/15 Cal Row 20 WallBalls B.  Team Wod 1 C.  Team Wod 2 D. Team Wod 3Read more