15 Minutes to work up to a heavy complex: 3 Hang Cleans 1 Jerk Then…. 30 Burpee Bar Muscle Ups for time Or 75 Burpee Pullups *Every 2 minutes on the minute: 3 Body weight clean and jerks*   https://runsignup.com/Race/PA/Malvern/TheButterflyRunWalkRead more

1 rep max Back Squat  Then  3 rounds for time 20m reverse DB lunges 50/35 10 manmakers 50/35Read more

9am-11am- Open Gym 10 am- Olympic Lift Class 11 am- Endurance WOD   1 Mile Run 400m Farmer Carry 50 Situps 50 Double Unders 800m Run 200m Farmer Carry 50 Sit Ups 50 Double Unders 400m Run 100m Farmer Carry 50 Sit Ups 50 Double UndersRead more

Overhead squat: 5-5-5   Then…   14 Min AMRAP LADDER   3  OHS, 115/73 10 HR Pushups 15 Box Jumps, 24/20   6  OHS 10 HR Pushups 15 Box Jumps   9 OHS 10 HR Pushup 15 Box Jumps   12 OHS 10 HR Pushup 15 Box Jumps   15 OHS 10 HR Pushup 15 Box Jumps   *Continue this pattern of increasing OHS by 3 reps until time runs out     Work your weaknesses    Read more

WWPF   300 DU   30 Deadlifts, 225/153   30 Synchronized Burpees over bar   15 RMU, split reps anyway   200 DU   20 Deadlifts, 275/203   20 Burpees   12 RMU   100 DU   10 Deadlifts, 315/233   10 Burpees   9 RMU         Saturday April 15thRead more