Snatch Pull + Snatch: 5 x 1 Then…. 12 Min Ladder: 3-6-9-12…. Wall Ball Shots, 20/14 Power Snatch, 95/63Read more

Happy Birthday Dan Harrer! Reverse Deficit Lunges: Top Set of 12-16 *Increase reps or weight from last week THEN>>> 5 Rounds 30 Drag Rope DU 15/10 Cal Bike 5 Burpee MURead more

Olympic Lifting (Positions & Bar Path) -Snatch Grip Deadlift To Knee – hold 3 sec: 4 x 3 -No Foot Snatch: 4 x 3 -Clean High pulls: 4 x 3 -Clean w/pause in catch: 4 x 3 Endurance For Time – “The Long Haul” 1200m run  300m Farmers Carry 40 SA Hang Cleans 50 GHD Situps/100 Situps 40 SA Push Press 300m Farmers Carry 1200m RunRead more

8am/9:15am 5 Rounds Max Reps Bench Press (men: BW | Women: 3/4 BW) Max Reps Strict Pull-ups 15/12 Cal Bike Rest 2 MIN 10:30am – Chadd 1000x hero WOD 10,000 Step-ups RX: (Men: 45lb / 20″ box) (Women: 35lb / 20″ box)Read more

WaCky WiSeR pArTnER FrIdAy 0:00 – 13:00 Hang Snatch: Build to heavy 2 15:00 – 30:00 (15 min ladder:10-20-30-40...) Cal Row (partner bear hugs sandbag, 100/75) OHS 95/63 (mix reps anyway) Toes 2 Bar (partner hangs/mix anyway) *increase reps by 10 every round until time runs out 31:00 – 35:00 – 4 min AMRAP Max Sandbag Squats , 100/75Read more