3.6.19

WODConditioning
10 min EMOM
O: 5 Strict Pull-ups (RX+ 3 Ring Muscle-ups)
E: 8/5 Calorie AAB

Metcon
3 RFT
12 Pull-ups (RX+ C2B)
24 Box Jumps @ 24/20”

3.5.19

WODMetcon
20 min EMOM
O: 7 Thrusters @ 95/65 (RX+ 115/80)
E: 10/7 Calorie Row

2.16.19

WODConditioning
10 min EMOM
O: 100’ Sled Push
E: 100’ Sled Pull

Metcon
5 RFT
10 Hang Power Snatches @ 95/65 (RX+ 135/95)
10 Box Jumps @ 30/24” (RX+ 36/30”)

2.15.19

WODStrength
10 min EMOM
3 – 1 ¼ Front Squats @ 70 – 75% 1RM

Metcon
“Brenton”
5 RFT
100’ Bear Crawl
100’ Standing Broad Jump
**Do 3 burpees after every five broad-jumps. If you've got a 20lb vest or body armor, wear it**

2.14.19

WODBodyweight Strength
8 min EMOM
O: 5 Ring Dips (RX+ 7)
E: 5 T2B (RX+ 7)

Metcon
4 RFT
25 Ab-mat Sit-ups
50 Walking Lunges