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WOD 7 . 10 . 20 6 rounds run 100m 5 power cleans 155 / 105 20 wall balls

WOD 7 . 9 . 20 EMOM 21 minute 1 : Bike 12 / 10 cals Minute 2 : Overhead squat 9 reps 115 / 75 Minute 3 : 4 / 3 ring muscle ups scale with 1/1 pull ups and dips

WOD 7 . 8 . 20 7 x 2 min rounds 250m run 7 deadlifts 225 / 125 max toes to bars rest 1 min between rounds

WOD 7 . 7 . 20 A. 5 x 3 front squats – 3 sec pause in the bottom B. cash out 21 – 15 – 9 Row cals burpees over the rower

WOD 7 . 6 . 20 Buy in 50 cal row 3 rounds 20 db clean and jerk 10 / 10 20 pull ups scale with ring row or jumping pull ups Cash out 50 cal row

WOD July 3rd , 2020 4 rounds 400m run 3 rope climbs 12 thrusters 115 / 85 20 min CAP

WOD July 2 , 2020 A. 5 sets on the 2 min Snatch deadlift + Hang Snatch + Full Snatch + OHS B. ” Snatch it up “ 3 Rounds 6 snatches 155 / 95 35 double unders straight into 3 rounds 10 snatches 95 / 65 35 dubs

WOD July 1 , 2020 7 min AMRAP 6 deadlifts 185 / 125 12 push ups rest 3 min 7 min amrap 6 deadlift 185 / 125 12 box jumps rest 3 min 7 min amrap 12 push ups 12 box jumps

WOD June 30th , 2020 Push Press 8 – 8 – 8 Push Jerk 4 – 4- 4- 4 Split Jerk 2 – 2- 2- 2- 2 Cash out L – holds EMOM 8 min 10 – 20 sec holds

WOD June 29th, 2020 4 Rounds 500m Row 10 Devils Press 50 / 35 # 15 calorie Bike Waterfall with a partner , to avoid traffic jam.