Category Archives: WOD

April 22

Strength:
Deadlift: 12 mins to build to heavy single

Conditioning:
With a partner
4RDS each:
AMRAP
12 Burpee Box Jump overs (24/20″)
14 Deadlifts (185/135#)
while partner 2 runs 400m, switch once run is completed

April 15

Conditioning:
Teams of 3
35min AMRAP:
3,000m row, switching every 250m
100 OHS (95/65#)
120 Burpees
60 Ring Dips
in remaining time complete max Meters, still switching every 250
* 1 partner must always be holding bottom of air squat