Saturday 05/30/2026

WOD
"Iron Infantry"
Teams of 2 For Time:
150 Wall Balls 20#/14#
150 Pull Ups
150 Dumbbell Snatch 50#/35#
150 Box Jump Overs 24"/20"

Tuesday 03/31/2026

WOD
"Rod of Iron"
3-3-3-4:00 AMRAP
5 Wall Walks
20 Toes to Bar
Max Box Jump Overs 24"/20"
-rest 1:00 between sets-
(Scored by Total Reps)

Monday 03/09/2026

Strength 
BACK SQUAT
Every 2:30 × 4 sets
3 Back Squats @72-75%

WOD
"Ocean Drive"
Every 8:00 (3 sets)
15/12 Calorie Air Bike
15 Box Jump Overs 24"/20"
30 Push Ups
15 Box Jumps Overs 24"/20"
15/12 Calorie Air Bike
*Score is total time for all 3 sets

Monday 1/26/2026

Strength 
Deadlift 4x3
Every 2:00 × 4 sets
3 Deadlifts @ 75%

WOD
"Engine Company"
4 Sets For Time:
20 Wall Balls 20#/14#
10 Box Jump Overs 24"/20"
10 Wall Balls 20#/14#
5 Box Jump Overs 24"/20"
-rest 2:00 between sets-