15 Min to Heavy Clean Then… “Officer Pancake” – B-Day WOD 30 Cleans, 185/123 300m Run 30 Strict Wt Dips, 20/14 300m Run 30 Box Jumps, 30″/24″ 300m RunRead more

a. Bench Press 5-5-5 b. Weighted Strict Pullup 5-5-5 c. Bent Over Row 10-10-10 (per arm) Then…….In any order 8 Minute Max Distance Sled Pull with Straps 90/50 And…… 8 Minute Ladder Sandbag Over Shoulder 1-2-3-4-5-6…..+ 1 Rope Climb after each set of sandbags 18′Read more

EMOM 10 mIn Snatch Pull + Snatch + OHS Then… 12-9-6-3 Squat Snatch, 135/83 Wall Climbs *Run 200m after each roundRead more

EMOM 10 mIn Snatch Pull + Snatch + OHS Then… 12-9-6-3 Squat Snatch, 135/83 Wall Climbs *Run 200m after each roundRead more

Lower Body Strength a. Good Morning 3×10 (use weight where form remains perfect) b. Tempo Sumo Deadlift 3×12 (3seconds up, 3 seconds down) can use bar or 2 KBs c. Calf Raise 3×15 Then….. For Time and as unbroken as possible 150 Double Unders 75 Wall Balls 15 Muscle UpsRead more