WODs

Team WOD: 30 min AMRAP Timer: 250m Row AMRAP: Burpees to 2×45# plates Alternating DB snatches 22.5/15kg

For time: 21-15-9 Deadlift 225/155# Ring dips

Establish a 1RM Back Squat This number will be used for the upcoming 99 Squats cycle. 8[…]

Rest Day!

For time: 50 Box jumps 60cm 50 Thrusters 45/35# 50 Pull-ups

Only ONE session today (11AM) due to Public Holiday! “Wallball Kalsu” For Time 100 wall balls 9/7kg With[…]

Olympic Lifting Focus: for QUALITY Front Squat with 3 Sec Pause 3@ 55% of 1RM Clean 3@[…]