WWPF 100m Prowler Relay, 45/25 400m Run Relay 70 Synchronized Wall Ball Shots, 20/14 100m Prowler Relay 400m Run Relay 50 Sandbag Ground 2 Over Shoulder, 100/75 (mix anyway) 100m Prowler Relay 400m Run Relay 30 Bar Muscle-ups (mix anyway) (BMU SCALE: 50 Push/ 50 Pulls)Read more

EMOM 10 Minutes 1 Snatch Pull + 1 Hang Snatch Then….. Thursday Choose Your Own Adventure: Complete in rounds or straight through 25 Hang Snatch 135/93 50/40 Cal Bike 75 Burpees 100 SA DB Push Press (50 per arm)-Heavy 150 Double UndersRead more

Strict Weighed Pull-ups: 2-2-2-2 (1 sec pause at top) SA DB Press: 2-2-2-2 Jo’s Golden 15th Birthday WOD 15 MIN AMRAP 12 Sandbag Step-overs, 100/75 (Box= Knee Height) 15 Toes 2 Rings 21 KB Swings, 53/35Read more

Heavy Complex: 1 Clean + 2 Front Squats + 1 Jerk Then…….. Inverse Function 15-12-9-6-3-2-1 Thruster 115/83 Handstand Pushup Cash Out: 100 Sit UpsRead more

Sumo Deadlift – WK 2 Work to heavy 8 Rep (3 sec eccentric) Then, drop weight 15-20lb for 2 sets of 8-12 reps (3 sec eccentric) 13 MIN AMRAP 42-30-18 DB Hang Snatch, 50/35 Box Jump, 24″/20″ *Max Rope Climbs in remaining timeRead more