WOD 3 minute AMRAP of: 3 reps of goblet squat [heavy] 6 reps of push-up 9 reps of sit-up [rest 1 Minute repeat 4 times]

WOD 3 minute AMRAP of: 3 reps of goblet squat [heavy] 6 reps of push-up 9 reps of sit-up [rest 1 Minute repeat 4 times]

Team WOD 9am Come see what Coach Willis has planned for you!

Team WOD 9am Come see what Coach Willis has planned for you!

WOD 5×3 front squats Death by 10 meters

WOD 5×3 front squats Death by 10 meters

WOD 16 EMOM Snatch Complex Double unders

WOD 16 EMOM Snatch Complex Double unders

Strength 5×3 Power Cleans Metcon 5 rounds Max push ups 200m farmers carry *workout scored by total number of push-ups

Strength 5×3 Power Cleans Metcon 5 rounds Max push ups 200m farmers carry *workout scored by total number of push-ups

9 am team wod

9 am team wod

WOD 50 wall balls 200m Run 40 wall balls 200m run 30 wall balls 200m run 20 wall balls 200m run 10 wall balls 200m run

WOD 50 wall balls 200m Run 40 wall balls 200m run 30 wall balls 200m run 20 wall balls 200m run 10 wall balls 200m run

WOD Fran 21-15-9 Thrusters 95/65 Pull-ups

WOD Fran 21-15-9 Thrusters 95/65 Pull-ups

WOD Strength 5×3 Backsquat Skill Gymnastics / mobility

WOD Strength 5×3 Backsquat Skill Gymnastics / mobility

WOD 4 rounds of:push-up for 1 min overhead walking lunge (plate) for 1 min russian twist for 1 min rest for 1 min

WOD 4 rounds of:push-up for 1 min overhead walking lunge (plate) for 1 min russian twist for 1 min rest for 1 min