WOD

1/25/24 A. press 4 x 4 ( no missed reps is the goal ) b. push press 4 x 3 c. push jerk 4 x 2 D. AMRAP 12 rotate full rounds 20 dubs 5 2xDB DL 5 2xDB Hang clean 5 2xDB shoulder to overhead

1/24/24 6 x 2 min rounds , rest 2 min row 250m / 200m Odd rounds max snatch 115 / 75 even rounds max wall balls score total snatches and total wall balls.

1/23/24 Deadlift 2 x 6 across 70-75% 3 x 4 across 80-85% 4×2 building 85 – 92% Cash out amrap 12 rotate full rounds 10 cal machine 8 american KBS 53 / 35

1/22/24 3 rounds 400m run ( 500m row if raining ) 21 thrusters 95 / 65 15 burpees over bar

January 19th, 2024 AMRAP 15 10 Sumo deadlift high pull 95 / 65 15 wall balls 20 medball situps

January 18th , 2024 5 rounds 100m run 20 double unders 1 rope climb *every round add : 100m , 20 double unders and 1 rope climb*

January 17th, 2024 20 rounds 1 wall walk 2 power clean 185 / 125 3 Box jump overs 30 / 24

January 16th, 2024 A. Back Squat 4 x 6 B. Front Squat 6 x 4 C. Partner Row max meters on a 20 min running clock 4 min each 3 min each 2 min each 1 min each

January 15th , 2024 AMRAP 25 Run 250m 15 cal machine Odd rounds 15 HSPU Even Rounds 15 CTB pull ups

January 12th, 2024 AMRAP 20 400m run 15 bench press 135 / 95 15 pull ups