Girl, are you ok? For Time Fran 21-15-9 Thruster95/63 Pull-up Kelly-3 Rounds (not 5) 400m Run  30 Box Jumps 24/20 30 Wall Balls Megan 21-15-9 Burpees KB Swings 53/35 Double UndersRead more

WWPF “Prowler Snatch” – For Time 60 Power Snatches, 95/63 (mix anyway) 100m/100m Prowler Push Relay, 55/35 30 Synchronized KB Snatches, 53/35 100m/100m Prowler Push Relay 10 Synchronized Wall Walks 100m/100m Prowler Push Relay 30 Double KB Snatches, 53’s/35’s (mix reps anyway) 100m/100m Prowler Push Relay 60 Hang Squat Snatches, 95/63Read more

Ashley White 5 Rounds 3 Rope climbs 15’ 10 Toes to Bar 21 Walking Lunges 45lb plate OH 400m RunRead more

Trap Bar Deadlift 6×5 Weighted Ring Dip 6×5 Then…. AMRAP 12 Minutes  30 Drag Rope Crossovers 20 Burpees 10 Strict HSPURead more

EMOM 10 MIN 1 Clean + 2 Front Squats + 1 Jerk Then…. 4 Rounds For Time 8 Clean & Jerks, 155/103 12 C2B Pull-ups 400m Run *After the final 400m run, complete 1 clean and jerk for your timeRead more