Partner Hero WOD-Jason 100 Squats each person-both work at same time5 Muscle-ups-split however75 Squats each person10 Muscle-ups-split however50 Squats per person15 Muscle-ups-split however25 Squats per person20 Muscle-ups-split however Then…… For 10 Minutes-Switch movements whenever Accumulate Max Cal on Bike Accumulate Max Sit Ups or V Ups or Russian TwistsRead more

Heavy Complex 1 Snatch + 1 Hang Snatch + 1 OHS Then…… Run 1 Mile or Row 2k 1 Minute Rest -Max Push Press Reps in 2 Minutes 95/63 1 Minute Rest -Max Front Squat Reps in 2 Minutes 115/73 1 Minute Rest -Max Thruster Reps in 2 Minutes 135/93 Subtract 1 second from your mile time for every rep of push press, front Squat and thrusterRead more

Deadlift: Build to a heavy 8 rep Then, 1 x 8+ @ 90% THEN… For Time 100 Double Unders 50 Russian Swings, 70/53 15 Burpees 100 Double Unders 30 Alt Russian Kb Swings, 70/53 15 Burpees 100 Double Unders 10 Kb Swings (OH), 70/53 15 BurpeesRead more

EMOM 10 Minutes 2 Cleans + 1 Jerk Then….. AMRAP 17 Minutes 5 Clean and Jerk 185/133 10 Cal Bike or Ski 15 Toes to Ring 200m RunRead more

1 Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1 Mile Run *Super RX: wear a weight vest and complete straight through *RX: Complete straight through *Partner Murph *Modify: Complete pull-ups, push-ups, squats in any order *Beginners: 1/2 MurphRead more