WOD

  Pic: Mike L on Knees 2 Elbows! Strength Front Squat 3-3-3-3-3 Metcon: 5 Rounds 15 Ring Dips 40 Dummy Jumps over Paralette’s

  Pic: Michelle on Thrusters! Strength Shoulder Press 3-3-3-3-3 Metcon: 5 Rounds 3 Shuttle Runs 15 Wall Balls 20/14 15 Toes 2 Bar

  Pic: Chad on Shoulder Press! Metcon: 3 Rounds 400M Run 12 Body Weight Deadlift 21 Box Jumps 24″/20″

  Pic: Tony on KB Swings great full extension. Metcon: “Elizabeth” 21-15-9 Squat/Clean 135/95 Ring Dips

  Pic: Shannon on Front Squat! Metcon: 5 Rounds 400M Run 30 KB Swings 15 Burpees

  Pic: Kelly W on OHS Strength Bench Press 3-3-3-3-3 Metcon: 21-15-9 Ring Dips Dual DB Power Snatch 35/20

  Pic: Pat in good position on Back Squat! Strength OHS 3-3-3-3-3 Metcon: AMRAP in 12 Mins 7 SDLHP 115/75 7 Burpee/Broad Jump 7 Toes... Read More

  Pic: Calli great set up on DeadLift! Metcon: For Time: 60 Double Unders 30 KB Swings 53/35 30 KB Snatch 30 KB Press 30... Read More

  Pic: Jenny on KB Swings! Strength Deadlift 5-5-5-5-5 Metcon: 10-8-6-4-2 Shuttle Run Squat/Clean 155/105