Tire up!

Flipping tired for our skill work today so be prepared to get a little dirty! I wouldn’t wear my Sunday best today… It’s still very hot and humid out, listen to your body and keep hydrated! Always communicate with us as well if you’re not feeling right.

Skill- every 90s x 6 rounds

  • 4 Tire Flips +

  • 2-3 Ring Muscle Ups

WOD- For Time

5 Rounds

  • 15 KB Swings (53/36)

  • 15/12 Cal Row

    right into

5 Rounds

  • 20 Sit Ups

  • 200m Run

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“You must expect great things of yourself before you can do them.” – Michael Jordan

Strength- OTMx 7

  • “X” Hang Squats Cleans + “X” Push Jerks

WOD- 6 min AMRAP

  • 2 Rope climbs

  • 6 Hang Power Cleans (155/105)

  • :20sec Wall Sit

    Rest 6 mins

    6 min AMRAP

  • 2 Rope Climbs

  • 6 Hang Power Cleans

  • :20sec Wall Sit

    Pick up where you leave off

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Time trial

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If you missed out on this past weekend’s beach wod don’t worry… we are planning to do more! Pending weather, every 2-3 weeks we will pop up with one. We know a lot of you were away or had plans so stay tuned for the next date!

SKill - 2K Row Time Trial

WOD - For Time

  • 200m Run + 27 Wall Balls + 27 Box Jumps

  • 200m Run + 21 Wall Balls + 21 Box Jumps

  • 200m Run + 15 Wall Balls + 15 Box Jumps

  • 200m Run + 9 Wall Balls + 9 Box Jumps