METCON 24 min EMOM; 4 stations, 6 rounds A) 10 Calorie Row B) 10 weighted Step ups (95/65#, 20″) C) 12 Kb Swings (53/35#) D) 12 Toes to barRead More

METCON 24 min EMOM; 4 stations, 6 rounds A) 15 Wallballs (20/14#) B) 10 Hang clean (135/95#) C) 10 HSPU D) 10 Burpees to 6″ target (above reach)Read More

METCON Lurong Challenge WOD 1 5 min AMRAP Level 3- Triple unders Level 2- Double unders Level 1- Single unders Record total reps and level completed. Rest 5 min 4 Rounds for time: 6 Front Squat (95/65#) 8 Deadlift 10 Burpee Over bar  Read More

METCON Lurong Challenge WOD 1 5 min AMRAP Level 3- Triple unders Level 2- Double unders Level 1- Single unders Record total reps and level completed. Rest 5 min 10 min AMRAP 8 Box jumps (30/24″) 12 Pull-ups 160m Farmers Carry* *(5 lengths in courtyard (10 reps))Read More