Metcon “Light Fran” 21-15-9 Thruster (65/45#) Pull-up Rest 3 min 100 Double unders 800m RunRead More

Strength Spend 8 min to find Heavy Single Thruster then, 3 sets of 2 Deadlift @75-80% 1RM Metcon 3 rounds for time: 200m Row 20 Kb Swings (53/35#) 10 Ring Dips Rest 2 minRead More

Strength Spend 12 min working to a heavy single Snatch WOD 3 rounds, each for time: 500m Row, then: 5 Burpee box jump overs (24/20″) 5 Power clean (135/95#) Rest 3 minRead More

WOD 5 rounds, max reps each station: 1 min Deadlift (135/95#) 1 min Abmat Sit-ups 1 min Kb Swings (53/35#) 1 min Burpees 1 min Jump rope Rotate EMOM, transition time cuts into your time to accumulate reps.Read More