METCON 1 Mile Run 30 Power Snatches  115/75# 800m Run 30 C&J  115/75#   COOL DOWN Bike or [...]

METCON 5RFT 10 SDHP  95/65# 10 T2B/K2E/K2M   POST WOD 3 Sets 12 DB Box Step-ups :45 Superman [...]

Main Site 5/4/16 1200m Run 75 Pull-ups 800m Run 50 Pull-ups 400m Run 25 Pull-ups   COOL [...]

METCON AMRAP in 12min 40 Wall Balls 20/14# 40 Dubs x3 Singles   Accessory: 4 Sets 8 Bulgarian Split Squat KB or DB (each leg) 8 Skull Crushers [...]