June 6th WOD

Level 1
L1:A: Deadlift (10 min emom; 2 Dl@20X1)
build to a tough double
L1:B: Metcon (Time)
For time

Buy in

10 man makers 50/35


50 cal row/ab/ski
75 hr push ups
100 sit ups
L1+:B: Metcon (Time)
5 rounds for time

3 hang ps 115/80
6 ohs
9 t2b
200m run
F3:A1: Deadlift (@3011; 6x6)
no rest
F3:A2: DB Military Press (@3010; 6x8)
rest 2 mins
F3+:A: Deadlift (@10X1; 4x15)
all sets working; start at 55% and build to a tough set; rest 3 mins between sets; skip A2
F3:B: Metcon (AMRAP - Rounds and Reps)
11 min amrap

12 kbs 26/18 int 44/26 adv 70/53
15 kbdl
18/12 cal ski/ab
Sol Endurance
SE: Metcon (4 Rounds for reps)
Every 10 mins; x4; rest 2 mins between

Run 800m
25 pull ups
200m fw 53/35
30 box step ups 24/20
C: Comp WOD (1 Rounds for reps)
Check Facebook Group for WOD



Monday - Thursday: 

5AM, 6AM, 7AM, 8AM, 9AM, noon, 4:15PM, 5:15PM, 6:15PM and 7:15PM


5AM, 6AM, 7AM, 8AM, 9AM, noon, 4:15PM, 5:15PM and 6:15PM


8AM, 9AM, and 10AM