Saturday (2018JUN16) – WOD

WOD:  100x Double Unders 90x Sit Ups 800M Run 70x Wallballs (20/14#) 60x Box Jump Overs (24/20″) 50x Deadlifts (135/95#) 40x Burpees 30x DB Snatches (50/35#) 20x CTB Pull Ups 10x HSPU   If you are feeling beat up this week, the WOD can be accomplished in...

Friday (2018JUN15) – WOD

Strength: 10x E90sO90s (Alternating): 5x KB Z-Press (Alt.) w/non-working arm held up @ 3115 Tempo 10x KB Seesaw Rows w/non-working arm held up @ 3115 Tempo   WOD: 4 Rounds: 10x Double DB Front Squats (2x50/35#) 10x Double DB Shoulder-to-Overhead (2x50/35#) 10x DB...

Wednesday (2018JUN13) – WOD

WOD: 2AMRAP: 400M Run ME Clean & Jerks (135/95#) Rest 2 Minutes. Continue until you get 30x Clean & Jerks.   MOD: Depending on what you want to work on more, cut the run to a shorter distance or cut the clean & jerk reps. WOD from Pat Sherwood...