10am- Olympic Lifting 11am- Endurance   1000m Run 15 Goblet Squats 53/35 15 SDHP 53/35 800m Run 15 Goblet Squats 53/35 15 SDHP 53/35 600m Run 15 Goblet Squats 53/35 15 SDHP 53/35 400m Run 15 Goblet Squats 53/35 15 SDHP 53/35 200m Run 15 Goblet Squats 53/35 15 SDHP 53/35  Read more

Bench Press 3-3-3 Then… Donkey Kong 21-15-9 Burpees KB Swing 53/35 Box Jumps 24/20 *After each movement, scale monkey bars and run uphill and back down.  Sub with 5 ring rows after each movementRead more

  Front Squat: Establish 3 Rep Max   Then….   WWPF   For Time: 400m Med Ball Run Relay (Switch every 200m) 300 Double Unders (Switch every 50 DU) 50 Thrusters, 95/63 (Mix anyway)   400m Med Ball Run Relay 200 DU 30 Thrusters, 135/83   400m Med Ball Run Relay 100 DU 10 Thrusters, 185/123       Anniversary Party Saturday August 12th            Read more

Snatch 3-3-2-2-1-1-1   Then: 15 Min AMRAP:   Rounds 1-3 7 Snatch 95/63# 5 Pullups 10 Pushups 15 Squats   Rounds 4-6 8 Snatch 115/83# 5 Pullups 10 Pushups 15 Squats   Rounds 7-9 9 Snatch 135/93# 5 Pullups 10 Pushups 15 Squats   Rounds 10 to …..WTF 10 Snatch 155/113# 5 Pullups 10 Pushups 15 Squats   Post Loads and Times to ZEN and Comments:  Read more

Press: 5-5-5 L-Sit: 3 x M.E.   Then…   For Time:   400m Run 40 Pistols, alt 30 Alt DB Snatches, 50/35 3 Legless Rope Climb   300m Run 30 Pistols, alt 20 Alt DB Snatches 2 Legless Rope Climb   200m Run 20 Pistols 10 Alt DB Snatches 1 Legless Rope Climb        Read more