Daily WOD

METCON “Lumberjack 20″ 20 Deadlifts 120/90 Run 400m 20 KB swings 24/16 Run 400m 20 Overhead Squats 50/30 Run 400m 20 Burpees Run 400m 20 C2B Pullups Run 400m 20 Box jumps 24/20 Run 400m 20 Squat Cleans 50/30 Run 400m  

Strength Clean Pull + Clean + Hang Clean (Below knee) + Hang Clean (Above knee) x 5 sets 75-85% of 1 RM METCON 14 Minute AMRAP 30 Double Unders or 60 Singles 15/12 Cal Row or Assault Bike 1:00 Rest

Strength A1) Barbell Z Press 8-8-6-6-4-4 A2) Bent Over Row 6 x 8-12 METCON ”BRUCE” 3 Rounds 60m Bear Crawl 7 Wall Walk 16 Burpees

Back Squat  10 reps @ 60% 10 reps @ 65% 10 reps @ 70% AMRAP @ 75% METCON ”Nasty Girls” 3 Rounds 50 Air Squat 7 Muscle Ups 10 Hang Power Clean 60/40

METCON For Time: In teams of 2 Row 2000 meters 50 Clean and Jerks @ 70/50 Row 2000 meters 100 Burpees Row 2000 meters 150 Wall Balls @ 20/14 *All work to be divided equally. 45 Minute TimeCap

Strength Hang Snatch  5×2 **Should perform each set with 2.5-5kg more than their heaviest weight two weeks ago. METCON 8 Minute AMRAP 4 Hang Power Snatch 60/40, 45/30, 20/15 8 Chest 2 Bar 12 Box Jump Overs 24/20”

Strength A1) Barbell Z press 6-6-6-6 A2) Bent Over Barbell Row 10-10-10-10 METCON 30-20-10 Handstand Push Up/ DB Push Press/ Push Press Toes 2 Bar/ Leg Raise/ Sit Ups

Strength  E2MOM for 12 Minutes 8 Back Squat @ 70% METCON For Time:  Every 6:00 x 3 75 Double Unders/ 225 singles/ Taps 200m 12 Thruster 60/40, 45/30, 30/20kg

METCON 30 Minute AMRAP 20/15 Cal Row/Bike 2 Burpee **Burpees increase by 2 each round (2-4-6-8-10 etc)

Team WOD Teams of 3 20 Min AMRAP   Partner 1 (pace setter) 10 Burpee 10 Kettlebell Swings 32/24kg Partner 2: Max Effort AAB Partner 3: Rest