3.7.19

WODMetcon
“Death by Front Squat”
M: SC: 95; RX: 135; RX+ 185
F: SC: 65; RX: 95; RX+ 125
Weight must start from the ground.  Squat clean of first rep is permitted.

Rest 5 minutes

“Death by Burpees”

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**