Wod - For Overall Time Annie 50-40-30-20-10 Double Unders Sit Ups -2min. Rest- 30-20-10 Hammer Strikes (Switch Arms Every 5 Reps) 100m Farmers Carry -2min. Rest- 800m Run

Hero Wod - Caroline 3-7-11-14-11-7-3 Deadlifts @ 225/135 Box Jumps @ 24/20 Cal. Row Dedicated to Caroline Joy Schollaert, a member of the Coast Guard HITRON in Jacksonville, FL, who was killed while apprehending an ongoing car break-in on Aug. 3rd, 2021. This workout was created in her honor by her fiancé Nate, who is…

Warm Up - 4min AMRAP 10 Jumping Jacks 5 Burpees 10 Jumping Jacks 5 Lunges Per Leg 10 Jumping Jacks 5 Prisoner Jump Squats Strength - 20mins Back Squats - Build to Heavy 3 Reps Wod - 15min. AMRAP 5-10-15-20- etc.. WBS @ 20/14 Cal. Row Pull Ups *Add 5 Reps Each Round

Strength - Strict Shoulder Press - 5-5-5 Push Press - 3-3-3 Wod - For Time 5 Rounds 6 Hang Power Cleans @ 95/65 9 Push Press @ “ “ 12 Front Squats @ “ “ 200m Run

This would include, double-unders and all other movements 🤪

Warm Up - 5min. AMRAP Tri. Run 5 Push Ups 10 Air Squats Complex - 5min. EMOM 3 Power Cleans 2 Hang Power Cleans 2 Front Squats Wod - For Time 21-15-9 Hang Squat Cleans @ 135/95 3 Bar Facing Burpees Pull Ups 3 Bar Facing Burpees 200m Run

Warm Up - 2 Sets :30 Jumping Jacks 5 Inch Worms + Push Up :30 Seal Jacks 10 Samson Lunges Tabata x 4 Sets Bar Facing Burpees Wod - For Load (25mins) Power Cleans 5-5-3-3-3-1-1-1-1 Rest 1-2mins Btwn. Sets

Hero Wod - Saman 8 Rounds For Time (40min Cap) 13 Deadlifts @ 185/125 17 WBS @ 20/14 400m Run A rescue mission in the treacherous confines of a flooded Tham Luang cave complex in Thailand saved all 12 boys and their soccer coach who were trapped deep within. It ended a grueling, 18-day ordeal…

Congratulations to all of these athletes for completing the @nativexobstaclefitnessrace today. Special shout-out to @blairh11 and Asterios Houtas as this was their first obstacle race ever! Way to start 2022 ! Thank you all for stepping out of your comfort zone & taking your fitness outside of the walls of the gym today!👊