WOD

Back Squat Build to a Heavy Set of 3   “Instep Inferno” 4 Rounds: 400 Meter Run 50 Air Squats

“Strict Lynne” 5 Rounds: Max Bodyweight Bench Press Max Strict Pull-Ups  Rest 3 Minutes Between

”John Deere” For Time: 21-15-9 Row Calories 15-10-5 Assault Bike (Women: 9-7-5)   200 Meter Farmers Carry (53/35)   21-15-9 Row Calories 15-10-5 Assault Bike... Read More

“Double Dribble” 3 Rounds For Time: 75 Double Unders 50 Air Squats 15 Power Snatches (115/80)

“Kelen Helly” For Time: 1 Round of “Kelly” 2 Rounds of “Helen” 1 Round of “Kelly”   1 Round of Kelly: 400m Run 30 Box... Read More

“Nose Bleed” AMRAP 15: 27/21 Calorie Row 21 Deadlifts (135/95) 15 Burpees 9 Push Press (135/95)

“Crow’s Nest” AMRAP 5: 15-12-9 Kettlebell Swing (70/53) Front Squat (135/95) Calorie Row   Rest 5 Minutes   AMRAP 5: 15-12-9 Kettlebell Swing (70/53) Front... Read More

“Schlitz” 4 Rounds For Time: 400 Meter Run 4 Ring Muscle-ups 40 Double Unders

“Floor It” On the 4:00 x 4 Rounds: 100′ Walking Lunge 15 Deadlifts (185/135) 15/10 Calorie Bike