15 min to work to a heavy: 2 clean pull + 1 clean then… Drag Rope Annie 50-40-30-20-10 Drag Rope DU SitupRead more

Classes at 8am and 10am Murph 1 Mile Run 100 Pullups 200 Pushups 300 Air Squats 1 Mile RunRead more

Olympic Lifting 2 Snatch Pulls + Snatch: Work to a heavy Jerk: 3-3-2-2-1-1-1 Endurance Complete in any order: 400m Prowler Push, 55/35 3 Mile Bike 2K Row 150 Drag Rope Double Unders (scale with 300 regular DU)Read more

Pick one Hero WOD: RONEY 4 rounds for time of:200-meter run11 thrusters 135/93200-meter run11 push presses 135/93200-meter run11 bench presses 135/93 RALPH 4 rounds for time of:8 deadlifts 250/17316 burpees3 rope climbs to 15 feet or 15 of your hardest pullRun 600 ARNIE With a single kettlebell for time:21 Turkish get-ups, right arm 70/5350 kettlebell swings21 overhead squats, left arm50 kettlebell swings21 overhead squats, right arm50 kettlebell swings21 Turkish get-ups, left armRead more

Wacky Wiser Partner Friday 42 Snatches, 95/63 10 Synchronized Burpees over Bar 50 Synchronized Hurdle Jumps, 24/20 30 Snatches, 135/93 20 Synchronized Burpees over bar 50 Synchronized Hurdle Jumps 18 Snatches, 165/123 30 Synchronized Burpees over bar 50 Synchronized Hurdle JumpsRead more