Back Squat (1Rm + 10Lbs x 90%) 1×5 @ 75% 1×3 @ 85% 1×1+ @ 95% Then… 3 Rounds For Time “Dae Han” 800 meter Weighted Run (45/35 lb) 3 Rope Climbs (15 ft) 12 Thrusters (135/95 lb) U.S. Army Sergeant First Class Dae Han Park, 36, of Watertown, CT, assigned to the 3rd Battalion, 1st Special Forces Group (Airborne), based out of Joint Base Lewis-McChord, WA, died on March 12, 2011 in Wardak province, Afghanistan, from wounds suffered when enemy forces attacked his unit with an improvised explosive device. He is survived by his wife, Mi Kyong, daughters Niya and Sadie, parents Joseph and Bonnie, and siblings Katie and Saejin.Read more

9 am- Olympic Lift Technique with Amie 10 am- Endurance with Brian 11:15 am- Yoga with Brantlee Endurance WOD: 1 Mile Run or 2000m Row 200 Double Unders 50 HSPU or 50 Push Press 115/83 or 75 Pushups 200 Lunges 50 Toes to Bar or 50 V Ups 1 Mile Run or 2000m Row Rachel G hanging out on partner FridayRead more

OPEN WOD 20.5   For Time 40 Ring Muscle-Ups 80 calorie Row 120 Wall Ball Shots (20/14 lb) Partition any way   Time Cap: 20 minutes   Scaled:   For Time 40 chin-over-bar pull-ups 80-cal. row 120 wall-ball shots, 10-lb. ball to 9 ft.   Post Reps Completed to Comments, ZEN, and Games site.  Read more

Strict Press: 5-5-5   then…   WWPF –  For Time 42 Hang Power Clean, 95/63  (partner holds kB OH, 53/35) 50 Alt Box Jumps, 24/20 42 S2OH, 95/63 (partner hangs)   30 Hang Power Clean  135/83 (partner holds KB OH) 50 alt box jumps, 24/20 30 S2OH, 135/83 (partner hangs)   18 Hang Power Clean , 165/113 (partner holds kB oh) 50 alt box jumps, 24/20 18 S2OH, 165/113 (partner hangs)Read more

DeadLift 3×3 70% x 3 reps 80% x 3 reps 90% x 3 + max reps   Then…   Complete 3 Full Cycles of:   20/15 Calories Air Bike and 3 Rounds of: (deadlift Cindy): 5 Pull-ups 10 Push-ups 15 Air Squats 5 Deadlifts (225#/155#)   Post Loads and Times to ZEN and Comments:  Read more