15 Minutes to a Heavy Power Clean and Jerk   Then…. In Any Order, no break between the two: AMRAP 10 Minutes 3 Muscle Ups 5 Power Clean and Jerk 185/133 AMRAP 10 Minutes 250m Row 15 Burpees Duncan the good boy representing CFWC  Read More

TWOW: 800m, 600m, 400m, 200m RPE 8, rest 1:1   Then 7x100m sprints walk back recovery SKILL WOD: -10 Minutes HS Practice, walk, static, obstacle, against wall, up to your skill level -3 x 45sec Hollow Body Handstand hold against wall, absolutely no arch, chin to chest -Tabata alternating c2b and t2b -5x Peg Board...Read More