By , On , In WOD

Group Strength & Conditioning


5 min AMRAP:

5 Deadlift (275 /165 lbs)


10 Pull-Up

Rest 5 mins,

5 Mins:

100 Wall Balls

Remaining time as many reps possible of burpees


GPP Class



Perform this like “Fight Gone Bad,” by rotating immediately to the next station every 1 min, the clock does not stop or reset between stations.

Part A:

Airdyne (Calories)

Medicine Ball Clean, 14/10 lbs

Box Jump Over

Rest 1 min

Part B:

Row (calories)

Kettlebell Swing, 16/10 kg

Sumo Deadlift High-pull, 75/55 lbs

Rest 1 min