WWPF   FOR TIME 40 Toes 2 Bar – Partner Hangs 400m Farmers Carry (Each partner holds 1 KB), 70/53 (around building loop)  40 Planking Burpees   30 Synchronized T2B 300m Farmers Carry (around building / inside parking lot) 30  Synchronized Target Burpees   20  T2B – Partner Hangs 200m Farmers Carry 20 Planking Burpees   10 Synchronized T2B 100m Farmers Carry 10 Synchronized Target Burpees       Before or After Partner Friday?        Read more

Deadlift 7×1   Then:   5 rounds:   10 Deadlifts 225/153 15 wall balls 20/14 20 Kettle Bell Swings 53/35   Post Loads to ZEN and Comments:  Read more

Bench Press: 8 RM  2 x 8 @ 80-85%   Then…   For Time: 21 -15 – 9 – 6 – 3 OHS, 115/73 Lateral Hurdle Jump, 24/20        Read more

15 Minutes to work up to heavy 2 Clean + 1 Jerk Then… AMRAP 18 Minutes 10 Muscle Ups 15 Cal Assault Bike 20 Clean and Jerk 135/93 25 Burpees over Bar   Mid Atlantic Athlete Ben Smith at the Crossfit Games  Read more

TWOW: 1200m Run, 800m Run, 600m Run, 400m Run, 200m Run Rest 2 Minutes between each, RPE 7-8 Skill WOW: 10 Minutes HS walk practice, add obstacles if advanced 3×45 sec hollow body handstand hold against wall.  No arch, chin tucked 15-20 toe to bar into ring muscle up, rest as needed between reps 3 ME  unbroken bar muscle ups (if no bar muscle up yet, 3×5 kip to hip), rest as needed between sets 30 Deficit HSPU as unbroken as possible 6x Pegboard ascents EXTRA WOWs: New Triathlon 1 mile Ski Erg 1.5 mile Assault Bike 2 mile Run        Read more