OLYMPIC LIFTS/ACCESSORIES EOMOM X8 1 SNATCH PULL 1 POWER SNATCH 1 HANG SNATCH 1 OVERHEAD SQUAT METCON 5 MIN AMRAP TOES TO BAR STARTING...

METCON 5 RDS FOR TIME /30 MIN CAP 9 KB SWINGS 70/53 6 BURPEES BOX JUMP OVERS 24/20 18/15 CAL ROW 6 BURPEE BOX JUMP OVERS 9 KB SWINGS 2...

METCON 18 MIN BENCH PRESS LADDER 1-2-3-4-5-ETC @ 185/125 5 DEADLIFTS AFTER EACH SET @ 265/185 Hope your day and this WOD is meaning “1.” 😃

METCON 6-12-18-24-30-36-42 BIKE FOR CALS 200M RUN AFTER EACH SET

Come get in some Murph prep! Make up a WOD you may have missed or get some mobility work in! METCON “CINDY ON A BIKE” 15 minute AMRAP:...

METCON 50 BURPEES 200M RUN 40 BURPEES 400M RUN 30 BURPEES 800M RUN 20 BURPEES 1 MILE RUN 10 BURPEES

STRENGTH Strict Press (from the floor) 8x2 Building weight as you go. METCON 12 MIN AMRAP 10/8 CAL BIKE 5 S2OH 155/105 3 C2B PULL UPS...

METCON 8 MIN AMRAP 50 DOUBLE UNDERS 10 HSPU Take the time to allow yourself to learn. Be okay with not being good at something in order...

METCON 30 ROUNDS 12/10 CAL ROW 5 PUSH UPS 1 POWER CLEAN 185/125 40 minute time cap …just keep breathing!

CORE / SKILL WORK 2 MIN ON 2 MIN OFF FOR 4 RDS MAX HANDSTAND WALK OR HANDSTAND HOLD METCON 9 MIN MAX EFFORT MAX TTB EVERY DROP 100M RUN