EMOM 7 Minutes 1 Snatch 1 Hang Snatch 1 OHS Then…. AMRAP 18 Minutes 10 Ring and Bar Muscle Ups (split 5 and 5) 15 Snatches 135/93 20 Cal Bike 25 Burpee Box Jumps 24/20 Carrissa G!Read more

TWOW-Track Workout of the Week-To be done on rest day as active rest 6x400m Run with 200m Walk recovery at RPE 8 or 80% Skill WOW 10 Minutes HS Walk Practice 3x ME UB Ring Muscle Ups, if new to muscle ups-10-15 total as unbroken as possible 3×10 UB Bar Muscle Ups (rest as needed in between) If you don’t have 10 UB  do 30 in fewest sets possible. Tabata L Sit Hold on Parallettes Extra Conditioning 1. 3 Rounds 20 Calorie Air Assault Bike 20 Alternating pistols 2. 10x Uphill prowler push 135/90 (push to front parking lot, not all the way up) rest as needed to keep them sprintish  Read more

Front Squat 3×3 with 3 sec pause on reps 1 and 3 then… 15-12-9-6 DB Split Squat (each leg) 35/20 Knees 2 Elbow Russian KB Swings 70/53  Read more

Endurance WOD 30 Min AMRAP 3 Rounds 5 pullups 10 pushups 15 situps *Run 200m OR Row 200m OR Bike 12/10 cal REPEAT AS MANY TIMES IN 30 MINUTES  Read more

10 MIN EMOM Power Clean Hang Power Clean Jerk 15 Double Unders   Then…   FOR TIME… 21-15-9 Power Clean, 135/93 Toes Through Rings *Cash Out: 100 DU       The Hutch      Read more