Tue. Mar 14, 2017



2 minutes (squat) Burpees
*Every burpee must be performed with a full squat before jumping to clap


Red: Squat

Back Squat 

White/Blue: Squat
4x2 Heavy Same weight
1xAMRAP @80%

SWOD - Strength WOD

Open Option:
5 Rounds for time:
10 Cal Assault Bike
10 Box Jumps
10 Squat Cleans (155/115)
*15 min cap

PPT Option:
15 minute running clock:
5 Rounds 2 min on, 1 min off
10 Box Jump
5 Power Clean AHAP
Buy out: 1min Assault Bike sprint.
**The 5 rounds will take 14minutes. At the 14minute mark, immediately sprint an assault bike for 1minute. No rest between rounds of work and assault bike. The workout takes exactly 15minutes.


3x12 (each) single leg DB deadlift
50 V-ups