Back Squat 3-3-3   Then   21-15-9 reps of:   Front Squats 115#/83# Burpee Pull-ups   Post Loads and Time to ZEN and Comments:  Read more

RDL: 3 x 5 Weighted Strict Pull-ups: 3 x 1   Then…   For Time: 400m Run 30 Cleans, 135/93 800m Run 30 Jerks, 135/93 400m Run     B4B Boobs is coming up Sat Nov 10th!Read more

15 Minutes to heavy complex 1 Snatch + 2 Hang Snatch Then….. AMRAP 17 Minutes 50 Cal Row 40 Burpees 30 Cal Bike 20 Snatch 135/93 Max Effort Ring Muscle Ups in Remaining Time Congrats to Brian and his brother John on finishing the Marine Corps Marathon!!    Read more

TWOW: 4x400m runs at RPE 7.  200m recovery jog at RPE 3 in between each 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) -5x Peg Board Ascents, rest as needed between each -20x toe through ring into ring muscle ups 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: 3 Rounds 5 Burpee over pullup bar (burpee, bar muscle up, climb over pullup bar) 10 Squat Cleans 165/113 15 D Ball Over Shoulder 150/100 (please drop onto blue mat)  Read more

Max Effort Barbell Walk (Think Yoke Walk but with a barbell back loaded like a back squat. Walk from squat rack 20m and back) Then… 15 min EMOM 1st min Shuttle Run (30 sec) 2nd min 20 BW Lunges 3rd min 10 HSPURead more