Lunge 3 x 4 Then… 12 min AMRAP 10 Power Cleans 135/95 8 Push Jerks 6 Toes to bar 4 burpee over the barRead more

9 am- Olympic Lift with Amie 10 am- Endurance No Yoga Today Endurance WOD: AMRAP 35 Minutes 10 Strict Pullups 20 Thrusters 45/33 30 Burpees 800m Run 750m Row or 40/30 Cal Bike or 35/25 Cal Ski Erg Rob, Cap, Steph and Erica placed first at the Kennett Brawl!Read more

Front Squat   3-3-3   Then   15 Min AMRAP   10 Hang Squat Cleans (115/83) 20 Pushups 10 Pullups   Post Loads and Times to ZEN and Comments:  Read more

WWPF 400m Run relay (both run 400m relay style) 13 Synchronized Strict Ring Dips 42 Deadlifts, 225/153  (mix anyway) 13 Synchronized Strict Pull-ups   400m Run Relay 13 Synchronized Strict Ring Dips 30 Deadlifts 13 Synchronized Strict Pull-ups   400m Run Relay 13 Synchronized Strict Ring Dips 18 Deadlifts 13 Synchronized Strict Pull-ups  Read more

Press 5-5-5   Then:   5 Rounds of:   10 DB Push Press (50/35) 10 Med Ball Cleans (20/14) 10 Burpee Over Ball   Post Loads and Times to ZEN and Comments:  Read more