Category: Daily WOD

21min EMOM 15/12 Cal Row  35 DUs 15 Box overs 24/20

Strength: Back Squat 5×5 WOD: 7min Amrap 21 WBs 21 HSPUS

2 person teams  16 minute amrap 40 Bench press 135/95 40 Box jump overs 4 Rope climbs you

Korwod 3rds 12 back exts followed by .15 static hold 12 Vups  40 Flutter kicks    Wod: 3rds 25 Cal Row 25 Burpees to 6” target

Tuesday: 21 min EMOM 1- 10/8 Bike 2- 10 DB Hang Clean and Jerks 50/35 3- .30 Dead Hang from bar 

Monday: Front Squat E:90 secs 12mins  3 Front Squats @75% WOD:  4 rounds 15 Thrusters 95/65 35 double unders Time cap 12 minutes

Teams of 2 16 min amrap 100 Deadlifts 205/125 80 Burpee box overs 24/20 60 C2B

Weds: 15 mins to compete  A. 10-1 T2B 1-10 DB squat Cleans 50/35 Then w/ remaining time  B. Max cals on rower

5rds of for time  10 cal bike 20 WBs 20/14 30 DUs 

Weightlifting: E:90 for 30 mins  1 Clean and Jerk