Bench Press: 15 min to work up to heavy single    Then…   “Complicated Mary” 20 Min AMRAP 5 Strict HSPU 10 Alt Pistols 15 Pull-up Complex (5 Strict , 5 kipping chin over bar, 5 C2B)   THEN…   Mid-line Mania Cash Out:  8 Rounds: Tabata * Pick your Poison (Russian Twists, Planks, Toes Through Rings, Sit-ups)                                  Read more

EMOM 7 Minutes 2 Cleans 1 Front Squat 1 Jerk Then….. AMRAP 16 Minutes 5 Cleans 185/123 10 Burpees Over Bar 15 Box Jump Over 24/20  Read more

TWOW: 8x 200m runs at RPE 7, 100m walk recovery Skill WOD: -10 Minutes HS Practice, walk, static, obstacle, against wall, up to your skill level -3 x 45sec Hollow Body Handstand hold against wall, absolutely no arch, chin to chest -EMOM 5 Minutes 5 Strict Pullups AND 5 Strict HSPU (both every minute) -3x ME Strict Ring Muscle Up No Muscle ups yet? Ring Work: 3×5 false grip strict ring pullups to chest, 3×10 ring dips with 2 second pause at bottom, 3×10 low ring banded muscle ups Bar Muscle up 3×5 kip to hip Extra WOD: 500m 5 Legless Rope Climb 5 Power Clean and Jerk 185/133 400m Row 4 Legless 4 PC and J 300m Row 3 Legless 3 PC and J 200m Row 2 Legless 2 PC and J 100m Row 1 Legless 1 PC and JRead more

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