WWPF 0:00 – 10:00 10 MIN AMRAP 7 Deadlifts, 275/203 7 Synchronized Burpees over bar *Partner 1 does all 7 DL in rd 1.  Partner 2 does all 7 DL in rd 2. Both partners do synchronized burpees over bar each around.   11:00 – 15:00 4 MIN AMRAP Max Effort Strict Pull-ups (partner hangs)   16:00 – 26:00 10 MIN AMRAP 10 Shoulder 2 OH, 155/113 10 Synchronized Hurdle Jumps, 24/20 *Partner 1 does all 10 S2OH in rd 1. Partner 2 does all 10 S2OH in round 2. Both partners do synchronized hurdle jumps each round   27:00 – 31:00 4 MIN AMRAP Max Effort Weighted Push-ups, 45/25 (partner rests)       This Sunday July 22 will be a Special Hero Endurance WOD for “The Hutch” He has been been battling prostate cancer for some time now and is currently in hospice care fighting for his life....Read more

Power Clean 3×2   Then:   4 Rounds of: 50 Double Unders 15 Power Cleans 135/93   Post Loads and Times to ZEN and Comments:  Read more

Bench Press: 8 RM 2 x 8 @ 85-90%   Then…   3 Rounds 400m Run 21 Kb Swings, 53/35 12 Toes 2 Bar     Grab & Go or Online order every week      Read more

EMOM 7 Minutes 2 Snatch 1 OHS Then…. AMRAP 17 Minutes 10 Strict deficit HSPU 45s/35’s 10 Power Snatch 135/93 10 OHS 10 Cal Assault Bike 400m Run Remember to be in hollow body when upside down!  Read more

TWOW: 20 Minute Run, Fartlek Style (400m at 80%, followed by 200m at 50%) or if no way to calculate distance, 1:20 at 80%, 0:30 at 50% Skill WOW: 10 Minutes HS walk practice, add HS walk maze if proficient 3×45 sec hollow body handstand hold against wall.  No arch, chin tucked 10 minutes Freestanding HSPU practice 10 Minutes triple under practice 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 WODs AFAP- All out sprints, 3 minute rest between sprints 50/40 cal Assault Bike 40/30 Cal Assault Bike 30/20 Cal Assault Bike And 3 Rounds 5 Snatch (full depth) 165/113 10 Ring Muscle Ups 15 D Ball over shoulder 150/100lbs (please drop ball onto blue mat) 1 Peg Board AscentRead more