WOD: A: Metcon (No Measure) 10 min EMOM: E: 50 ft KB front rack carry O: 1-2 Hollow Body Wall Walk B: Metcon (Time) 3 [...]

WOD: A1: Romanian Deadlift (6-8 reps , rest 1 min x 3 sets) A2.: Single Arm Dumbell Press (8/8 rest 1 min x 3 sets) [...]

WOD: 30 min EMOM: 1st: 5 Hang Power Clean + 3 Hang Clean 115/75# 2nd: 40 Double unders 3rd: 8-10 Kipping HSPU 4th:  100m Run [...]

WOD: A1.: DB Bulgarian Split Squats (6-8 reps, rest 1 min x 3  ) A2.: Pronated pull up (6-8 reps, rest 1 min x 3 [...]

WOD: A.Split Jerk, take 15 min to find max B. 20 minute Partner Workout (Same sex team) 200m Run w/ Wall Ball 20lb/14lb to 10/9 [...]

WOD: A. Power Snatch, take 1 rep every :60 x 10 sets -- end on max B. Front Squat, take 1 rep every :70 x [...]

WOD: Running Clock Bt A,B,C &D -- all scored separately A. Strict Pronated Pullups, find 1rm from 0-10 min B. Strict Pronated Pullups, Max unbroken [...]