MetCon for Time Partner WOD – in teams of 2200 Wall Balls (20/14)125 GHDSU (175 AbMats)75 Syncro Push-ups Post WOD Accessory 3 Sets10 Double DB Bent Over Row15 Glute BridgesRead more

Snatch Complex 5 Sets w/ :60-:90 rest between1 P Snatch + 1 Hang Snatch + 1 SnatchSets 1-2 @ 70%Sets 3-5 @ 75% MetCon for Time 10-9-8-7-6-5-4-3-2-1KB Swings (50/35)30 DUsRead more

MetCon 4 Rounds on the 10:00s15/12 Cal Bike12 DB Thrusters (35s/25s)15/12 Cal Bike9 DB Thrusters (50s/35s)15/12 Cal Bike6 DB Thrusters (70s/50s) Post WOD Accessory Accumulate 3-5:00 Dead Hang from BarRead more

Conditioning “Cannonball” 5 RFT21/15 Cal Row15 Box Jump Overs (24/20)7 S Cleans (155/105)Read more

Strength 1 1/2 DL (DL + lower to knee + stand)5 sets of 2 building to heaviest Conditioning “Upside Down Cake” for Time30-24-18-12-6Cal Bike15-12-9-6-3DL (225/155)HSPURead more