WOD

WOD 4 . 20 . 21 5 rounds 3 squat snatch 95 / 65 4 burpee box jump over straight into 5 rounds 2 squat... Read More

WOD 4 . 19 . 21 AMRAP 16 10 toes to bar 20 wall balls 50 double unders

WOD 4 . 16 . 21 EMOM 24 Odd pull ups even squat clean 95 / 65 2 – 4 – 6 – 8 –... Read More

4 . 15 . 21 For time Bike 25 / 22 calories 18 strict press 95 / 65 ( 5 cal penalty for putting bar... Read More

WOD 4 . 14 . 21 4 rounds 400m run 250m ball run 100m farmer carry

WOD 4 . 13 . 21 5 x 3 pause front squats 5 x 1 front squat Cash out 10 – 1 DB hang clean... Read More

WOD 4 . 12 . 21 AMRAP 15 15 snatch 135 / 85 20 burpees over the bar

4 . 9 . 21 5 rounds 15 thrusters 95 / 65 400m run

WOD 4 . 8 . 21 7 rounds 12 Sumo Deadlift highpulls 95 / 65 12 / 9 Dips 12 toes to bar

WOD 4 . 7 . 21 Partner WOD AMRAP 21 Row 21 calories 21 wall balls rotate full rounds with partner