Front Squat (WK 1) 1 x 8 @ 70% 1 x 6 @ 75% 1 x 4 @ 80% 1 x 15-20 @ 60% Then… TJ’s Birthday Bash WOD 15 Min AMRAP – (partition any way) 28 Muscle Up’s 28 SA OH Squat, right arm (50lb/35lb) 28 SA OH Squat, Left arm 28 Wall ClimbsRead more

9am: Oly 10:15am: Enduro 4:30pm: Virtual Yoga 16 Min AMRAP – (Inside) 60 Double Unders 30 alt DB Snatch, 50/35 20 OH DB Lunges, 50/35 16 Min AMRAP – (Outside) Cash In: 1 mile Run AMRAP Rest of time: 100m SA OH Carry 100m SA Farmers CarryRead more

15 min to a Heavy Hang Power Clean Then… “Nasty Girls” 3 Rounds 50 Air Squats 7 MU (ring or bar) – modify w/10 pull-ups/ 10 ring dips 10 Hang Power Cleans, 135/95Read more

3 Rounds – X-Fit Body Building 15 Sumo Deadlifts, KB/BB option 20 Cossack Squats, 70/53 30 SA Rows (10/arm), 70/53 4 Rounds- cardio curls 400m Run Bicep Curl 21’s *7 half reps (botttom to 90 degrees), 7 half reps (midway to top), 7 full reps 5 Rounds – Mid-Line Mania 20 Sit-ups 1 min plankRead more

Happy 34th Bday to Aaron Flythe! EMOM 10 Minutes 1 Clean + 1 Front Squat + 1 Jerk Then……. 2 Rounds 17 Squat Clean Thrusters 135/93 17 Burpees over Box 24/20 17 Cal BikeRead more