STRENGTH: Strict Press (20 minutes to establish 3RM) MetCon: 3RFT 21 KBS (70/53) 12 C2B 200 m run with bumper (45/25)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: (20 Minutes) Snatch Balance: 3-3-3-3-3 @ 80% MetCon: 4RFT 7 HSPU 14 T2B 21  DU/42 SURead more

MetCon: “Fran” 21-15-9 Thrusters (95/65) Pull Up STRENGTH: Clean Complex E2MOM @ 80% 1 power clean + 1 hang power clean + 1 squat clean + 1 split jerk 1-1-1-1-1-1-1-1Read 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