45 Strict Pull-ups explosive pull, slow lower45 Dips explosive push, slow lower Partition Any Way Then….. Valentine’s Day WOD AMRAP 18 Minutes 2 Pullovers 14 Lateral Box Jump Over 24/20 24 KB Swings 70/53Read more

15 min to a heavy power clean then… 10-9-8-7-6-5-4-3-2-1 Power Cleans, 165/113 HSPURead more

Back Squat 8RM then 1×8 @90% Then….. AMRAP 15 Minutes 3 Burpee Muscle Ups 5 Back Squats 225/153 7 Cal BikeRead more

Olympic Lifting Snatch from blocks: 4 x 3 Clean and Jerk from blocks: 4 x 3 Endurance – HBD Mike DEE! 1 Round for Time 1000m Run 50 DB Snatches 800m Run 50 OH DB Walking Lunges 600m Run 50 Burpees 400m Run 50 Pullups 200m RunRead more

OHS 3-3-3 Then…. 4 Rounds 15 OHS 95/63 15 HSPU 400m RunRead more