No Score Today

EMOM x 20 Minutes (5 sets total) M1 – 200M/150M Row M2 – 20 KBS (53/35) M3 – 10 Thrusters (95/65) M4 – 12 C2B Pull Ups There will be no score for this workout. Goal is just to complete the prescribed work within the minute and stay on pace...

Count to Ten

A) Clean & 2 Front Squats 8 x 1 (build to heaviest complex for the day) B) Flight Simulator 5 to 50 to 5 going up and back down by 5 reps; unbroken DU’s (mod = 3:1) If broken, you must start that set over C) 10-9-8-7-6-5-4-3-2-1 Box Jumps...

Warm Up 9/14 – 9/19

500 Meter Row 25 PVC Pass Throughs 30 Plank Transitions 20 Leg Swings 50 Ft Lunge Step with Instep Stretch 15 Heavy Slam Balls 20 Scooter Half Circles

Partner WOD

Even though this is a partner WOD, if you don’t have a partner, come in anyway. We will match you with someone else who does not have a partner or modify the WOD for 1 person!! Either way, don’t miss out on this WOD! Teams of 2 with only 1 Partner working...

Double Dips

A) RDL 3×5 at 65% Snatch Grip RDL 3×5 at 55% B) TGU (10 each side) As Heavy as Possible C) 3 Rounds for Time: 10 Ring Dips 20 Toes to Bar 30 Double Unders