Strength/MetCon "Benchmark" For Time: The Crippler 30 Back Squat bodyweight 1 Mile Run ** JOIN US Saturday July 4th 10AM ** for Team WoD

MetCon 5 Rounds for Time of: 20/15 Calorie Row 15 Push-Up 30 DuBs 10 Pull-up

Strength Strict Pull Up 4 Sets 5 Reps If strict pull up can't be completed do ring row. Heels in front of the rings or [...]

In Teams of 3 2 Rounds of: 100 WallBall Shots 80 Push-Press 75/55 60 Deadlift 185/135 Every 2 Minutes 5 Burpee over bar/ball (entire team) [...]

“FrAnniBeth” With a running clock for time: Fran 21-15-9 Thruster 95/55 Pullups Rest 3 min Annie 50-40-30-20-10 DuBs Sit-Up Rest 3 min Elizabeth 21-15-9 Cleans [...]

Strength Strict Press 10 45% 8 55% 5 70% 5 70% 5 70% 8 55% 10 45% Snatch Grip Push Press 3 sets 3 reps [...]

Strength For 10 Sets every 30 Seconds 2 Clusters (squat clean into thruster) A: 95/55 E: 115/75 C: 95/55 MetCon For time: 21-15-9 Deadlift 225/155 [...]

As Part Of Warm Up Rower Work on proper cadence and technique. A: The Catch B: The Drive C: The Finish D: The Recovery MetCon [...]

Strength Backsquat 10, 8, 5, 5, 5, 8, 10 weight by feel Front Rack Stationary Lunges 3x6 each leg weight by feel MetCon “Mary” 20 [...]

In Teams of 2: Complete For Time: 5000k Row Partner A: max meter row Partner B: 1 round of 20 KBS 55/35 15 SDLHP 10 [...]