WWPF   100 DU (50/50 relay)   50 HSPU (partner holds HS)   40 T2B (Partner Hangs)   30 S2OH, 155/103 (Partner Holds Front Rack)   800m Run  (400m/400m Relay)   30 S2OH (Partner holds front Rack)   40 T2B (Partner hangs)   50 HSPU (Partner Holds HS)   100 DU (50/50 relay)         Fundraiser Team Training Saturday June 30th to help Evan. He’ll be going to the CrossFit Games to compete in the teen division again Teams of 4 $20./Person      Read more

Back Squat 2-2-2   3 Rounds of:   10 Chest To Bar Pullups 15 Power Cleans 135/93 25 Wall Balls   Post Loads and Times to ZEN and Comments:    Read more

15 Minutes TEST 1Rep Max Strict Press   Then…   21-15-9 Deadlift, 225/153 Box Jump, 24/20 *50 Double Unders after each round        Read more

15 Minutes to a heavy snatch Then…. AMRAP 16 Minutes 10 Ring Muscle Ups 300m Run 20 Snatches 115/83 300m Run 30 Barbell Front Rack Lunges 115/83 300m Run  Read more

TWOW 3x800m Run with 400m Walk Recovery 3x1000m Bike with 1:1 Rest Recovery Skill WOW 10 Minutes Handstand Walk Practice Tabata Toes to Bar Tabata Chest to bar *alternating rounds of each movement for 8 rounds* Work on perfect hollow body for each 5 rounds as many strict ring muscle ups then +2 kipping. Rest as needed to keep rounds as even as possible. If no strict ring muscle up yet, use rings on pullups bars and set them up high and do very strict banded ring muscle ups with lightest band possible for sets of 3, then move to high rings for kipping.   Extra Conditioning: EOMOM 12 Minutes 15/12  Cal Row 12 Burpees  Read more