1. In teams of 3 complete: 150 cals on assault bike 300 Wall balls 150 cals on assault bike
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1. EMOM x 12 minutes 1-handstand push up x8-10 2- 10 Pull up +25 du 3- 12 Burpee to target 2. AMRAP x 15 minutes 10 Push press(115/75) 10 Deadlifts (115/75) 10 10 Box jumps *alternate rounds with partner
Welcome Back Everyone! We hope you had a great new year and it’s time to get back into the gym and set some new goals for 2016. WOD 1. Back Squat 6×2 *sets at 85% or above 2. Every 2 minutes for 12 minutes 8 Hang Cleans (135/95) 8 Front Squat ... Continue Reading
1. Strict Press 4x 3 2. Single Leg Deadlift 4×6-8 3. AMRAP x 10 minutes 10 V-ups 10 Burpees 10 Box Jump overs
1. 4 sets of : 10 Thrusters (135/95) 15 Cal Assault Bike 20 Push ups 25 KB Swing 30 Double Unders *Rest 3min between sets
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