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Thursday Dec 13th WOD


Strength: 20min to find 1RM Deadlift

12min AMRAP 5 toes to bar 4 Deadlifts (135/95......) (115/75....) 2 front squats 1 Push Press

*Increase weight after each round you do. **The barbell reps do not have to be unbroken.


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Strenth: Bench Press 3x10 @ 65-70% Barbell Bicep curls 3x10 Tricep Ext 3x10 Conditioning: 9 Rounds For Time: 2 Strict HSPU 6 Deadlifts (225/155)(185/135) 200 M Run

Wednesday Sept 23rd WOD

Partner WOD: 26min AMRAP: *26 Reps of each movement...split reps evenly btwn partners) KBS Wall Balls Hang Power Snatch (135/85)(115/75)(95/65) Planking Burpees Alt DB Lunges Front Squats (135/85)(115

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