Pre-WOD: Coach led Warm-up SWOD Press 5-5-3-3-3 MetCon 7min AMRAP of: 7- GHD Sit-ups 7- GHD Hip Extension 7- Wall Balls 14/20 @ 10ft tgt Post Total Reps…

Pre-WOD: Coach led Warm-up SWOD Back Squat 5-5-3-3-3 MetCon “Weston” 5 Rounds for Time of: 1000m- Row 200m- Farmer’s Carry 25/45 (Dumbell) 50m- Waiter Walk (Right Arm) 25/45 (Dumbell) 50m- Waiter Walk (Left Arm) 25/45 (Dumbell) Post Total Time… Enlarge image U.S. Drug Enforcement Administration Special Agent Michael E. Weston, 37, assigned to the Kabul [...]

Pre-WOD: Coach led Warm-up SWOD Power Clean 5-5-3-3-3 MetCon 5 Rounds For Time: Using #95/#135 15- Deadlifts 12- Hang Power Cleans 9- Front Squats 6- Push Jerks Post Total Time…

Pre-WOD: Coach led Warm-up SWOD Bench Press 5-5-3-3-3 MetCon For Time: 800m- Run 50- Dumbell Snatch 25/45 (Alt Arms) 1000m- Row 30- Dumbell Snatch 25/45 (Alt Arms) 800m- Run 20- Dumbelll Snatch 25/45 (Alt Arms) Post Total Time…

Pre-WOD: Coach led Warm-up SWOD Deadlift 5-5-3-3-3 MetCon 10min AMRAP 6- OHS #75/#115 12- Box JUmps 20/24 Post Total Reps.. .

Pre-WOD: Coach led Warm-up SWOD Press 5-5-3-3-3 MetCon “FRAN” 21-15-9 reps for time of: Thrusters 65/95 Pull-ups Post Total Time.. .

Pre-WOD: Coach led Warm-up SWOD Back Squat 5-5-3-3-3 MetCon 3 Rounds for Time of: 25m- Bear CRawl 10- Push-ups 25m- Sprint 5- Burpees 30sec- Rest Post Total Time.. .

Pre-WOD: Coach led Warm-up SWOD Power Cleans 5×5 MetCon 10 to 1 to 10 for time Strict Press #45/#75 Back Extensions Post Total Time.. .

Pre-WOD: Coach led Warm-up SWOD Bench Press 5×5 MetCon “Cindy” 20min AMRAP of: 5- Pull-ups 10- Push-ups 15- Squats Post Total Reps.. .

Pre-WOD: Coach led Warm-up SWOD Deadlift 5×5 MetCon 3 Rounds for Time of: 7- Squat Cleans 95/135 15- H.S.P.Us Post Total Time.. .