9 am Olympic Lift Class 10am Endurance Open Gym 9-11 Endurance 45 Minute Running Clock- In Any Order 15 Minute AMRAP 50m Plate Pinch 35s/25s 200m Run 15 Minute AMRAP  Run 1 Mile Then AMRAP with remaining time 15 Burpees 15 Box Jumps 24/20 15/10 Cal Bike 15 Minute AMRAP Row 2000m Then AMRAP with remaining time 50 Double Unders 40 Situps 30 KB Swings 53/35 Stay Hydrated!    Read more

Bench Press 1 RM Then….. Triathlon Jackie 800m Run 30 Thrusters 45/33 750m Row 30 Thrusters 40/30 Cal Bike 30 Thrusters Za and MB celebrating at Girls on Girl competition!  Read more

WWPF   500m / 500m Row Relay 40 Hang Power Cleans, 135/93 (mix reps anyway) 40 Shoulder 2 OH, 135/93 (mix reps anyway) 20 Strict Pull-ups – Partner Hangs   400m / 400m Row Relay 30 Hang Power Cleans, 30 Shoulder 2 OH 15 Strict Pull-ups – Partner Hangs   300m / 300m Row Relay 20 Hang Power Cleans, 20  Shoulder 2 OH 10 Strict Pull-ups – Partner Hangs   200m / 200m Row Relay 10 Hang Power Cleans 10 Shoulder 2 OH 5 Strict Pull-ups – Partner Hangs   Max Rope Climbs in Remaining Time                Read more

Back Squat 3-3-3   Then:   5 Rounds 200 Meter Run 21 Kettlebell Swings 53/35 15 Wall Balls 20/15   Post Loads and Times to ZEN and Comments:  Read more

Press: 2RM 2 x DB max effort burn out sets (8-12 reps)   Then…   1 Round for Time: 200m Run 15 Strict HSPU 400m Run 30 Deadlifts, 275/183 400m Run 15 Strict HSPU 2oom Run                Read more