9-12 Open Gym 10am Olympic Lift Class 11am Endurance 800m Run 100 Double Unders 400m Run 50 Wall Balls 400m Run 25 Burpees 400m Run 50 Wall Balls 400m Run 100 Double Unders 800m Run  Read more

Power Clean 3-3-3   Then:   3 Rounds   50 Air squats 7 Muscle Ups 15 Power Cleans 135/93   Post Loads and Times to ZEN and Comments:  Read more

WWPF 0:00 – 10:00 Establish a 3RM Back Squat   12:00 – 20:00 Max Distance Prowler Push, 90/45 *Switch every 50m   22:00 – 30:00 8 Min Fran Relay Thrusters, 95/63 Pullups *Reps increase by 1-2-3-4-5……            Read more

Jerk 2-2-2   Then:   7 Rounds of 🙂   6 Push Press/Jerk 135/93 10 Dead lifts 135/93 14 Box Jumps   Post Loads and Times to Zen and Comments:  Read more

Bench Press: 5rm then, 2 x 5 @90%   Then….   For Time:  400m Run 30 Situps 21 Hang Power Cleans, 135/93   400m Run 30 Situps 15 Hang Power Cleans, 155/113   400m Run 30 Situps 9 Hang Power Cleans, 185/123            Read more