Strength/Technique: 30 Min to work up to heavy 2 Rep Deadift *annotate weight used 5 RFT 5 Deadlift 275/185 10 Burpees *10 min Timecap CF Mainsite WOD 10 JulyRead More

Strength/Technique: 20 min to establish 1 RM weighted pull-up. If athlete cannot do Strict pull-up yet work on drills: negatives, chin-over-bar holds, Segmented negatives, lat pull downs (use PVC and band), Scapular pull-ups For Time 21-15-9 Pull-ups Ring push-ups *6 min timecapRead More

Coaches ChoiceRead More

Death by… 10m Shuttle sprints Set up 2 cones 10M apart and add one sprint each minute until athlete cannot completeRead More

Bear Complex 3-3-3-3-3Read More

20 Min AMRAP 5 C2B pull-ups 10 Wall Ball 20/14 15 KB Swings 53/35 *CF Mainsite WOD 7 JuneRead More

Running with “Annie” 50 Double Unders 50 Sit-ups 400m Run 40 Double Unders 40 Sit-ups 400m Run 30 Double unders 30 Sit-ups 400m Run 20 Double Unders 20 Sit-ups 400m Run 10 Double unders 10 Sit-ups 400m RunRead More

5 RFT 10 OHS 115/85 10 Burpee over bar *10 min TimecapRead More

Coaches ChoiceRead More

3 RFT 10 Clean & Jerk 135/95 15 T2B 30/21 Cals on BikeRead More