A) WOD “300” For Time 25 Pull-Ups 50 Deadlifts  50 Push-Ups 50 Box Jumps  50 Floor Wipers 50 Kettlebell Clean-and-Press  (Alternating Arms) 25 Pull-Ups

A) Team WOD in 2’s or 3’s. 3’s hold a (12/8) KB above waist height  write all reps and times on the white board 5 minutes of rowing (cals) 5 minutes of push press (60/40) rest 3 minutes  “frantasy land” For Time 21-15-9 reps of: Thrusters (45/30) Pull-Ups then 15-12-9 reps of Thrusters (55/37.5) Chest-to-Bar (more…)

A) WOD every 6 minutes x4 run 400 meters then 3 rounds of 5 pull ups 10 push ups 15 air squats rest minimum 30 seconds between rounds

A) Warm Up banded bike stretch lizard stretch skipping  walking lunges with high knee drive mini band floor work scorpions BB deadlift with basics  B) Strength Deadlift 6×3 across (must be an increase on last week) C) WOD 1k run  100 DU 50 calorie assault bike/ski ERG 100 DU 1k run D) Additional Work 1. (more…)

A) Strength 4/5 rounds 5 deadlift 5 single arm bench press B) Accessory 3 rounds 10 DB single leg deads each side 10 push ups on DB 10 hanging leg raise C) Midline 5 minute AMRAP wall planks (feet on wall), max effort  star side planks, max effort