Front Squat: 1-1-1   Then…   Hold a Handstand for 6 min…. *everytime you come down, complete 20 Alt Pistols 10 V-ups 5 Strict PullupsRead more

Enduro WOD 0:00 – 10:00 1 mile run 10:00 – 30:00 AMRAP 20 minutes 30 Situps 25 Wall Balls, 20/14 20 KB Swings, 53/35 15 Goblet Squats, 53/35 10 Burpees *Row 1000m *Bike 25 Cal     Nice Job Matty Sleeves and M-Cat in their Competition Saturday    Read more

Power Snatch: 15 min to work up to a heavy single Then… Coffland – Wiser Style Hang from a pull-up bar for 6 minutes Each time you drop from the bar, perform: 60 Double Unders 12 Power Snatches, 115/73  Read more

WWPF Mid-Line Mania 100 Partner Med Ball Situps, 20/14 50 Front Squats, 135/93 12 Ring MU 75 Russian Twists, 20/14 40 Front Rack Lunges, 135/93 12 Ring MU 50 Toes 2 Bar (Partner hangs w/med ball) 30 OHS, 135/93 12 Ring MU *Cash Out 400m Med Ball Run Relay 50 Planking Burpees, 45/25        Read more

Back Squat 1-1-1-1-1   Then:   For Time   30 Wall ball (20/15) 30 Sumo Deadlift HighPull (75/53) 30 Box Jump (24/20) 30 Push Press (75/53) 300 Meter Run   20 Wall ball 20 Sumo Deadlift HighPull 20 Box Jump 20 Push Press 200 Meter run   10 Wall ball 10 Sumo Deadlift HighPull 10 Box Jump 10 Push Press 100 meter run   Post loads and Times to ZEN and Comments:  Read more