10 Minutes to a heavy clean AMRAP 10 Minutes5 Cleans 185/13310 HSPU or Ring Pushups AMRAP 10 Minutes10 Strict T2B15 GHD Sit-ups or Weighted Sit-ups20 Leg RaisesRead more

RDL 3×10 Strict Press 3×10 Then….. 4 Rounds 10 Push Press 135/93 20 Cal Row 3 Rope Climbs 18′Read more

15 min to heavy power snatch then… 18 min EMOM MIN 1: 12 T&G Power Snatches, 95/63 MIN 2: Max Wall Ball Shots, 20/14 MIN 3: RESTRead more

Back Squat: Test 1 RM Then…. AMRAP 13 Minutes 3 Back Squats 80% of 1 RM 2 Toes to Ring 1 Ring Muscle Up Cash Out: 2 Mile Bike (3.2km) as fast as possible or… 50 Burpees as fast as possibleRead more

We will have Open Gym only from 6am-12 Noon. No classes. We will be participating in the Philly Love Run Optional Endurance WOD: SMURPH (mini Murph) 800m Run 50 Pullups 100 Pushups 150 Air Squats 800m RunRead more