WOD A. RDL 6×5 B. 4 rounds 10/3 HSPU/Wall Walk 10 Box Jumps (24/20) 12 cal row Sport A. 4″ Deficit DL 5×5 @ 75% B. 4 rounds 10 HSPU 10 Box Jump (30) 18 Cal Row C. 100 Banded GMs Back Extensions 5×10  Read more

6:00 PM KB CLASS A. 6 RDS -TGU R/L -5 DB FRONT SQUATS B. 5 RDS -10R/L 1-H SWINGS -100 M SPRINTRead more

WOD A. Clean and Jerk 6×3 @75% B. 14 min AMRAP 5 squat Cleans (155/115) 10 Pull ups 30 DU or 60 singles Sport A. Clean and Jerk 5×3 touch and go at 75% B. 14 min AMRAP 6 Squat Cleans (185/135) 12 C2B 30 DU C. Tabata Planks Assault Bike 10x 30s work/ 30s rest -Post results to comments.Read more

WOD: A. Make up Work Snatch/Clean and Jerk/Back Squat/ Front Squat B. With a partner Compete: 50 Thrusters 95/65 400m Run Together 30 DB/KB snatches (med wt) 20 GI Janes 30 DB/KB snatches 400m Run Together 50 Thrusters Sport: A.Make up work. B. Granite Games WOD 14.1  Read more

6:00 PM KB CLASS A. 5 RDS – 2 DEADLIFTS – 5 R/L PRESS B. TABATA – REVERSE LUNGE W/TWIST – SIT THRU – LEOPARD CRAWLSRead more