WOD

8-10-12 reps for time of:
Bike, Calories
Dumbbell Push Press
GHD Sit-ups

*Rest 3 minutes, then...

12-10-8 reps for time of:
Bike, Calories
Dumbbell Push Press
GHD Sit-ups


Men: Two 50-lb. Dumbbells
Women: Two 35-lb. Dumbbells

*Warm-ups, scaled options, accessory work, goal times, limited equipment options, daily videos, stretching and much more are available on our private track for only $10 a month. To learn more click on the tab marked "Private Track".

Every 3 minutes for 10 cycles:
1 Squat Clean
2 Front Squats

*Compare to 09.18.2019

*Warm-ups, scaled options, accessory work, goal times, limited equipment options, daily videos, stretching and much more are available on our private track for only $10 a month. To learn more click on the tab marked "Private Track".

REST DAY!

Get out of the gym.

*Warm-ups, scaled options, accessory work, goal times, limited equipment options, daily videos, stretching and much more are available on our private track for only $10 a month. To learn more click on the tab marked "Private Track".

15 Rounds for time of:
10 Burpees
1 Rope Climb, 15 ft.

*Warm-ups, scaled options, accessory work, goal times, limited equipment options, daily videos, stretching and much more are available on our private track for only $10 a month. To learn more click on the tab marked "Private Track".

21-15-9 reps for time of:
Deadlift, 225/155
Thruster, 95/65

*Compare to 11.21.2018
*Courtesy of CrossFit.com

Or, as a 2-person team...
2 Rounds for time of:
Partner "A"
25 Deadlifts, 225/155
25 Thrusters, 225/155
Partner "B"
25 Deadlifts, 225/155
25 Thrusters, 225/155

*Warm-ups, scaled options, accessory work, goal times, limited equipment options, daily videos, stretching and much more are available on our private track for only $10 a month. To learn more click on the tab marked "Private Track".