Olympic Lifting: 9am Clean Waves Wave1: 75%/1, 80%/1, 85%/1 Wave2: 80%/1, 85%/1, 88-93%/1 JERK W/PAUSE IN DIP Build to heavy 1 Endurance: 10:15am AMRAP 35 Minutes 20 DB Bent Over Row 200m Run 20 Half kneeling SA landmine press 200m Run 20 Bicep Curls 200mRun 20 Single Leg V Ups 200m Run 20 Diamond Push Ups 200m Run 20 Goblet Squat Backward Lunges 200m Run Yoga w/Brantlee: 11:30amRead more

For Time 21 Back Squats, BW 400m Run 7 Rope Climbs 15 Back Squats 400m Run 5 Rope Climbs 9 Back Squat 400m Run 3 Rope ClimbsRead more

WWPF – Bardwell’s Birthday WOD 0:00-15:00 Work to heavy snatch 17:00 – 30:00 (13 MIN AMRAP) CASH IN: 44 Alt C2B Pull-ups, partner hangs Then… AMRAP Rest of Time 44 Synchronized DB Hang Snatch, 50/35 44 Cal Bike, Mix anyway 30:00 -36:00 (6 MIN AMRAP) 100m Sandbag Run Relay, 100/75Read more

10 Minutes to a Heavy Thruster Then…… 3 Rounds for Time 800m Run or Ski 30 Thrusters 45/33 20 Turkish Sit Ups 25/15 10 Strict PullupsRead more

Bench Press: 8-8-8 (increase wt from last week) Single Leg RDL: 8-8-8 Then… 16 Min AMRAP 21 Cal Row or Ski 15 Deficit Push-ups, 45’s/25’s 9 Burpees over Rower (Jump over your plates if using Ski Erg)Read more