MetCon: “Grace” 30 c and j (135/95) @ min 10 1 mile run for timeRead more

STRENGTH: Strict Pull ups 5×5 MetCon:(Partner WOD) 3 rounds one partner works at a time-count total reps 2 min -KBS (53/35) -DL Hold (135/95) *kbs only count while partner holds DL- shoulders behind barbell 2 min Tire Flips (face partner- 1 flip each) 2 Min -hang power cleans (135/95) -plank hold (HPC only count while partner holds plank) REST 2 MinutesRead more

MetCon: 15.3 🙂Read more

STRENGTH: (18 minutes) OHS 4×4 @ 80% MetCon:(for time) Buy In: 30 WB (20/14) 3 rounds of: 15 STO (115/75) 45 DU/90 SU Cash Out: 30 WB (20/14)Read more

Skill/Strength: (25 minutes) 2 x 500 m row *rest as needed between 500 m. Document best time 🙂 MetCon: 7 Min AMRAP 1-2-3-4-5….etc DL (225/155) MU/C2B/pull ups/ring rowsRead more