Strength:

Back Squat :
-1 Rep Max
Record your best Back Squat 1 Rep Max lift.
Work your way up to your heaviest single for the day. Must maintain proper form for all reps
Conditioning:
21-15-9-6-3 reps, for time of:
-Sumo Deadlift High-pull, 95/65 lbs
-Bar Facing Burpee
May 31, 2016

WOD for Tuesday 05/30/2016

Strength: Back Squat : -1 Rep Max Record your best Back Squat 1 Rep Max lift. Work your way up to your heaviest single for the […]
May 30, 2016

WOD for Monday 05/30/2016

Murph For time: -Run, 1 mile -100 Pull-ups -200 Push-ups -300 Air Squats -Run, 1 mile *Use a 20 lb vest or body armor Extra Instructions: […]
May 28, 2016

WOD for Saturday 05/28/2016

Conditioning: Every 1 min for 10 mins: -10 Bumper Plate Burpees Complete as many rounds as possible in 10 mins of: -16 Kettlebell Box Step Ups, […]
May 27, 2016

WOD for Friday 5/27/2016

Conditioning: Row : 4x 500 m rest 1:45 Each for time 4 rounds for time of: 5 Power Snatches, 105/65 lbs 2 Wall Walks 12 Goblet […]