11.8.21

10 Sets for Time 3 Weighted Pull-ups (45/30) 5 Strict Pull-ups 7 Kipping Pull-ups

11.5.21

6 RFT 400m Run 12 Box Jump Overs (30″/24″) *Athletes may touch the top of the box with their hands.

11.3.21

5 min AMRAP 10 Single Arm KBS (5 ea., 24kg/16kg) 10 Up/Downs to 45# plate 3 min Rest 4 min AMRAP 10 Russian KBS (24kg/16kg) 10 Up/Downs to 45# plate 3 min Rest 3 min AMRAP Max Distance Single KB Carry...

11.2.21

5 Rounds (each for time) 500m/400m Row *After each row, perform 2 DUs for each row pull taken to complete the 500m/400m, including partial strokes. Rest 1-2 mins between rounds. Time scored includes DUs/SUs.

11.1.21

For Time 50 Thrusters (65/45) 50 Pull-ups 30 Thrusters 30 Pull-ups 20 Thrusters 20 Pull-ups

10.29.21

2 RFT (Partner WOD) 100/80 Cal Row 50 HSPUs *one partner works while one partner rests.

10.26.21

3 RFT 25 DB Push Jerks (50s/35s) 50 DUs 25 Weighted Step-ups (50s/35s, 24″/20″) 50 DUs