A.  OT2:00 for 6:00 – 3 Rep Bear Complex (building) B.  3 Rounds for time: 1 Full Bear Complex (7 Reps) :30 REST 20 Front Rack Lunge Steps (Each step = 1) :30 REST 20 Lateral Bar Jumps (Over & Back = 1) C.  Grip – 3:00 Farmer Hold/Carry (towels)Read more

Team WODS – 6:00 at each station – 2:00 REST between 1.  AB Circle of Fire – 10/7 Cal Sprint (One work, all others easy until turn, go around circle) 2.  Slug/Worm Station – 10 Sync C&J & 10 Sync Burpee 3.  100 Meter Sprint – Relay Style 4.  Pike On Rowers – :30 of work together, :30 RestRead more

A.  Strict Press  3 – 3 – 3 – 3 – 3 (increasing) B.  5 Rounds for time: 20 Unbroken Wallballs (20/14) 5 T2B 15/10 Cal Row 5 T2B C.  400 Meter Cooldown RunRead more

A.  OHS (Rack or Floor)  10 – 8 – 6 – 4 – 2 B.  12:00 AMRAP 40 DU (3:1) 20 GHD Sit-up (25 Ab Mat) 10 Push-Ups 1 Rope Climb C.  After WOD, Max Plank hold (Minimum 3:00 Work)Read more

A.  Front Squat – Establish a heavy 3 Rep B.  5 Rounds for time (mod 4/3 rds)(30:00 cap) 400 Meter Run 20 Box Jumps 20 WB (20/14)Read more