WOD Wednesday April 20th

Warm up: 200 meter run – 5 minutes of empty barbell snatch work Every 2 minutes for 16 minutes: 3 Position snatch ( Floor, Below knee, Above knee ) 2. For time: 400 Meter rack walk 300 Meter Backwards run 200 Meter rack walk 100 Meter back wards run ( Don’t run into each otherContinue reading “WOD Wednesday April 20th”

WOD Friday September 11th

Warm up #11 Deadlift: 4, 4, 4, 4 @ 80-85% your max 2. As many rounds as possible in 20:01: 9 Wall Climbs 200 Meter Farmers Walk with 70/ 53lb Kettlebells (if you put the bells down you must do 11 Kettlebell swings) 40 ft Backwards sled pull w/ HEAVY! 200 Meter Rack Walk with 70/Continue reading “WOD Friday September 11th”