15 Min to a heavy complex Snatch W/Pause 2″ off Floor + Low Hang Snatch + Hang Snatch Then… For Time: 10-9-8-7-6-5-4-3-2-1 Snatch, 115/73 Box Jump, 30″/24″ *Complete 1 Legless Rope Climb after each round, 15’/12′Read more

CHOOSE A HERO “The Veteran” 11 Rounds 300m Run 11 Dumbbell Thrusters, 50’s/35’s 11 Burpees Over DB OR “Hammer” 5 Rounds 5 Power Cleans, 135/93 10 Front Squats, 135/93 5 Push Jerks, 135/93 20 Pull-ups *Rest 2 minutes between each roundRead more

Olympic Lifting Every 2 minutes…. 3 Rounds: 1 pause @ knee clean pull + 1 pause @ knee clean 3 Rounds: 1 pause @ knee clean 3 Rounds: 1 clean -Overhead Squat: 4 x 3 Endurance – 35 min AMRAP 200m Weighted Run, 50/35 100 Air Squats 75 Drag Rope DU (scale w/speed rope) 50 SA DB Push Press, 50/35 30/25 Cal Bike 15 Burpee Pull-upsRead more

Mini Chad-Full Chad will be at 10:30am 20 Rounds –wear a ruck or vest if you want, see Chad Standards below 25 Step ups 20/16 10 Pushups 5 cal Ski  *Chad Standards: 3 OPTIONS: 1. Slick/Beginner // No rucksack. You pick the height of the step-ups. 2. Standard/Intermediate // 30#/20# rucksack. You pick the height of the step-ups. 3. Expert // 45#/25# rucksack. Use 20″ box for step-ups.Read more

AMRAP 15 MIN – YGIG 3 T&G Squat Cleans, 155/113 5 HSPU 7 Shuttle Runs AMRAP 15 MIN – SYNCHRO 5 Synchronized BMU 10 Synchronized Burpees 15 Synchronized Wall Ball ShotsRead more