Warm Up: Row + Sled Drag Relay MetCon: Partner WOD 5 Min Max Effort WB -2 Min Rest 4 Min Max Effort K2E -1 Min Rest 3 Min Max Effort Hang Power Snatch (95/65) -1 Min Rest 4 Min Max Effort HRPU -2 Min Rest 5 Min Max Effort Back Squat (95/65)Read More
STRENGTH: Back Squat (30 Minutes to Complete) 6 x 6 @ 80% across MetCon: For Time 9-6-3-6-9 Front Squats (155/115) Burpee Over the Box – Box Jumps (24/20) *400 m sprint at end of WODRead More
STRENGTH: Bench Press @ 75% 3-3-3-3-3 MetCon: Partner tag in: (Partner must complete and tag other partner in once wod is complete) 21-15-9 KB Snatch (53/35) Tire Flip *partners may help each other on tire flips if neededRead More
STRENGTH: E2MOM Snatch Complex: @ 75% of Power Snatch 1 Hang High Pull + 1 Hang Power Snatch + 1 Hang Squat Snatch 1-1-1-1-1-1-1-1 MetCon: TRAVIS’ B-DAY WOD “31” For Time 31 CALORIE ROW 31 K2E 31 PISTOLS (sub deck squats or wall balls) 31 STO (95/65) 31 Muscle Ups (ring or bar/ sub 1C2B/2PU...Read More