Tuesday 09/13/2022

Strength
Deadlift
Build to a Heavy Single

*Score = Heaviest Load

WOD
"Ball Don't Lie"
For Time [20 Minute Cap]:
150 Wall Balls 20#/14#

Every 2 Minutes: 
18/14 Calorie Row

Monday 09/12/2022

WOD
“4-Wheel Drive”
5 Rounds x AMRAP 4:
24/16 Calorie Bike
15 Burpee Box Jumps 24"/20"
Max Shuttle Runs (10 Meters)

Rest 4 Minutes
*Score = Total Shuttle Runs

Saturday 09/10/2022

WOD
"ALWAYS REMEMBERED"
[Teams of 2]
For Time [45 Minute Cap]:

Buy-In: 2001 Meter Row

4 Rounds:
9 Rope Climbs
11 Bear Complexes *135#/95#
*1 Bear = Power Clean+Front Squat+Push Press+Back Squat+Push Press

Cash-Out: 2977 Meter Row
*Break up the work with a partner as needed

Friday 09/09/2022

Strength
Strict Press
Build to a Heavy Set of 5

*Score = Heaviest Load

WOD
"Smoke & Mirrors"
AMRAP 20:
200 Meter Run
Max Unbroken Push-ups
200 Meter Run
Max Unbroken Toes to Bar

*Score = Total Reps