WOD

Strength: Back Squat:  Heavy set of 4 Conditioning:  16 Min AMRAP 5 Power Snatch 135/95 10 Pull Ups 15 Lateral Burpees Over Bar

HERO WOD “Devil of Ramadi” 20 Min AMRAP  10 Ground to Overhead (160/100) 38 Wall Balls 160 Double Unders

Conditioning:  Partner Workout  AMRAP 8 5-10-15-20… DB Front Squats (50/35) Cal Row -Rest 2 min- AMRAP 8 5-10-15-20… DB Shoulder to Overhead (50/35) Toes to... Read More

Oly: Every :90 for 10 Rounds  2 Snatch *Build in weight  Conditioning: For Time 7 Rounds  7 Shoulder to Overhead (155/110) 14 Deadlift  21 Double... Read More

Floor Press: Heavy set of 6 Conditioning:  24 min EMOM Min 1 – :30 Push Ups Min 2 – :30 Row Cal Min 3 –... Read More

Strength: Back Squat:  Heavy set of 6 Conditioning:  21 – 15 – 9 Power Cleans (135/95) Pull Ups Burpees

HERO WOD “Bull” 2 Rounds of 200 Double Unders 50 Overhead Squats 50 Pull Ups 1 mile Run  *Depending on the weather we will modify... Read More

Deadlift:  Heavy set of 8 Conditioning:  Partner WOD 100/80 Cal Row 10-20-30-40 reps of: Toes to Bar DB Single Arm Thrusters (50/35) 100/80 Cal Row