For Time: (with a Partner; partition as needed, one partner works one partner rest) 800 M Ski 80 Deadlifts 800 meter Ski 40 Shoulder to Overhead 800 M Ski 80 Pull Ups 800 M Ski [...]

- STRENGTH - Front Squats 4 sets of 4 at 70% 15 mins - WORKOUT OF THE DAY - 3 Rounds 12 Front Squat 24 Wall balls 2 Rounds 9 Front Squat 24 Wall balls [...]

- STRENGTH - Power Snatch + Overhead Squat Complex EMOM x 7 1 Power Snatch + 1 OHS =1 rep @ 65% +/- - WORKOUT OF THE DAY - 5 Rounds Performed Fight Gone Bad [...]

- CORE WOD - 40-30-20 BF Sit ups 30 sec Plank in Between sets 8 min Cap* - WORKOUT OF THE DAY - Herowod “Abbate” For Time 1 mile Run 21 Clean-and-Jerks 800 Meter Run [...]

- STRENGTH - Romanian Deadlifts 4 sets of 5 at 70% 14 mins - WORKOUT OF THE DAY - 5 MIN AMRAP 15/18 Cal Bike 25 Air Squat 15 HSPU *1 min rest 5 MIN [...]

- STRENGTH - Push Press 4 sets of 5 at 65% 12 mins - WORKOUT OF THE DAY - Ascending for 16 min: 2 Chest to Bar Pull ups 2 KB Goblet Squats 2 KBS [...]

- WORKOUT OF THE DAY - For Time (with a Partner) -100 Box Step-Ups (24/20 in) with Sandbag 50 M sandbag walking lunge -75 DB Devil Press 50 M Sandbag walking Lunge -50 DB Renegade [...]

- STRENGTH - Back Squats 4 sets of 4 at 70% 15 mins - WORKOUT OF THE DAY - 5-10-15-20-25-30 Thrusters 30-25-20-15-10-5 Toes to Bar *16 Min cap Fitness: 35/45 Performance: 55/75 Elite: 95/135 *Athletes [...]

- STRENGTH - Clean & Jerk Complex 2 Power Cleans + 1 Jerk =1 rep Every 90 seconds x 6 @ 65% +/- of 1 RM - WORKOUT OF THE DAY - EMOM 15 MIN [...]

- SKILL - Double-Unders 10 min * (*Need more practice? Reminder Join us every Sunday at 10 AM for Skills Classes!*) - WORKOUT OF THE DAY - Herowod “Baz” AMRAP in 30 minutes 30 Double-unders [...]