Well that WOD escalated quickly. That 3rd round was a fun one to watch, so insane efforts. Shout out to Ali hitting the highest female weight at 85# and Coach Rene hitting 115 on the thruster and having his lowest total of burpees at 16! See you guys tomorrow with a fun one to close it out.

A) 3 Min Row/Assault then evert :20 sec for 3 min barbell good morning/lateral box step up/goblet squat then 1 min jog

B) Every 3 min x 5 sets

5 Back Squats


1st-10 alt DB Box Step Up

2nd-25 Sec DB Front Squat

3rd-35 Sec Row

C) “Salt N’ Vinegar”

14 Min AMRAP

60/48 Cal Row

50 Sit-ups

40 Wallballs

30 Kettlebell Swings

20 Burpee Box Jump’s 24/20

10 Power Snatch 135/95