1A. Strict Weighted Pull-up: 4-4-4 (add weight from week 1) *1 x max reps (no weight) 1B. SA DB Press: 8-8-8 THEN… 5 Rounds 15 KB Swings, 70/53 15 Box Jumps, 24″/20″ Rope Climb Ladder: Increase 1 rope climb each roundRead more

Holleyman 30 rounds for time 5 wall-balls3 handstand push-ups1 power clean 225/153Read more

Front Squat: Deload 4 x 3 @ 85%-90% Then… For Time 30 SA Devils Press, 50/35 30 Pull-ups 20 SA Devils Press 20 C2B Pull-ups 10 SA Devils Press 10 BMURead more

Olympic Lifting: Clean Pull + High Hang Clean: 4 sets over 75% Jerk: 1 RM Endurance 3 Rounds In Any Order: 45 Minute Cap Run 1000m 15 Perfect Pushups or Toes to Bar Row 750m 15 Perfect Pushups or Toes to Bar Ski 750m 15 Perfect Pushups or Toes to BarRead more

15 Minutes to work to a heavy Deadlift Then… 2014 Team Regional WOD 500m Row and 125 Double Unders (each) *Partners switch when both movements are completed 50 Deadlifts, partner holds deadlift, 275/185 50 Toes 2 Bar (partner hangs)Read more