15 Minutes to a heavy Thruster Then….. AMRAP 16 Minutes 500m Row or Ski 15 Thrusters 115/83 4 Rope Climbs Happy birthday to Bernadette!    Read more

15 min to heavy hang snatch   then…   Wacky Wiser Partner Friday 42 Alt Squat Snatch, 95/53 30 planking burpees 18 C2B pull-ups  , mix anyway (partner hangs)   30 Alt Squat snatch , 135/83 30 planking burpees 18 c2b pull-up, mix anyway (partner hangs)   18 Alt Squat Snatch, 155/103 30 planking burpees 18 C2b pull-ups , mix anyway (partner hangs)   Welcome new member CJRead more

Press 3×5 Increase Weight by 2% from last week.   RDL 3×8 Increase Weight by 2% from last week.   Then:   3 Rounds of:   20 OH Dumbbell Lunges 50/35 (10L/10R anyway) 30 Double Unders 20 Weighted Step Ups 50/35 (Alternating) 30 Double Unders   Post Loads and Times to Zen and Comments:  Read more

Fit4All: AMRAP 32 Minutes 50′ Monster Crawl (paint lid crawl) 20 Med Ball Cleans 20 Burpees onto plate 20 SDHP 20 Box Jumps 20 Cal Bike or 20 Cal Ski or 400m Run 9 Lay to Stand or 3 Rope Climbs Garret working on his abs        Read more

Close grip bench: 3 x 4 Strict Wt pull-ups: 3 x 3   Then…   10-9-8-7-6-5-4-3-2-1 KB swings, 53/35 Toes Through Rings HSPURead more