WWPF 400m Run (Partner 1) / 400m Row (Partner 2) 50 Front Rack Lunges, 95/63 (mix anyway) 30 Synchronized Hurdle Jumps, 24/20 42 Pull-ups, (mix anyway/partner hangs) 400m Row (Partner 1) / 400m Run (Partner 2) 40 Front Rack lunges 20 Synchronized Hurdle Jumps 30 C2B Pull-ups (mix anyway / Partner hangs) 400m Run (Partner 1) / 400m Row (Partner 2) 30 Front Rack Lunges 10 Synchronized Hurdle Jumps 18 BMU (Alt) 400m Row (Partner 1) / 400m Run (Partner 2)    Read more

Over Head Squat 2-2-2   Then:   15 Min of:   800 Meter Run   Then with remaining time Complete AMRAP of:   12 Wall Balls 10 Pushups 8 Alternating DB Snatch 50/35   Post Loads and Times to Zen and Comments:  Read more

RDL: 3 x 8 Strict Pull-ups: 3 x max effort   Then…   For Time: 3 Round of DT, 135/83 12 Deadlifts 9 Hang Power Cleans 6 Push Jerks   2 Rounds of DT, 155/103 12 Deadlifts 9 Hang Power Cleans 6 Push Jerks   1 Round of DT, 185/123 12 Deadlifts 9 Hang Power Cleans 6 Push Jerks      Read more

EMOM 7 Minutes 2 Snatch High Pulls 1 Snatch Then….   Nate Plus AMRAP 20 Minutes 2 Muscle Ups 4 Snatch 155/103 8 HSPU *50 Double Unders every 5 Minutes (0:00, 5:00, 10:00, 15:00) Jess D working on handstands  Read more

TWOW: 5x 400m Sprint at RPE 9 Rest 2 Minutes 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 -5x Peg Board ascents and descents as fast as possible, rest as needed -3x ME Strict Deficit HSPU 2×45’s men and 2×35’s women.  If new to strict, accumulate 30 strict hspu, no deficit -Gymnastics Complex Work: For 15 minutes try to perfect the complex: 1 Ring pullup+2 toes through rings +3 ring muscle ups, unbroken 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: For Time 50 Burpee DBall over Shoulder, alt shoulders 100lbs (please use blue mat. ...Read more