Blog Medium Images

WODMetcon (Time)400m Run 30 KBs 70/53 20 KB Press 10ea side 10 Strict pull ups 800m Run 30 Goblet Squats 70/53 20 KB Thrusters 10ea side 10 Strict pull ups 1 Mile Run 30 KBs 20 KB snatch 10 ea side 10 Strict pull ups

WODMetconFight Gone Bad (3 Rounds for reps)Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20" (Reps) Push-press (Reps), 75# Row (Calories) 1-minute rest

WODWeightliftingPendlay Row (7x7)WeightliftingSuitcase Deadlift (7x7)

WODMetcon (Time)2000m Row Then two rounds of 50 DUs/ 150 singles 40 DB snatch 20 ea arm 60/40 30 CFSU 20 Pull ups 10 S2S

WODMetcon (Time)20 Minutes to complete 100 Body weight Back Squats Metcon (Time)3 Rounds 25 Cal Bike 25 Pylo Push ups to 45lbs plates