Endurance WOD   Part One 15 Min Clock 5 Rounds of 3 min EMOM’s 200m Med Ball Run Wall Ball Lunges   2 Min Break   Part 2 3 Rounds 600m Run 50 DU 25 Pushups 15 Toes to Rings      Read more

Jerk: 3-3-3   Then…   The Mark Janus 21-15-9 Hang Power Clean Front Squat Shoulder 2 OH *135/93       Mark Janus  Read more

WWPF   200m Firemans Carry 50 Synchronized Wall Ball Shots, 20/14 10 Alt Rope Climbs   200m Firemans Carry 40 T2B (Partner Hangs) 8 Alt Rope Climbs   200m Firemans Carry 30 Strict HSPU (Partner Holds HS) 6 Alt Rope Climbs   200m Firemans Carry 20 DB Squat Clean Thrusters, 50/35 (mix anyway) 4 Alt Rope Climbs   200m Firemans Carry 10 Synchronized BMU 2 Alt Rope Climbs     Old School Partner Friday        Read more

Deadlift 5×1   Then:   75 double unders   5 Rounds of: 5 Deadlifts 275/183 7 Ring Dips 9 Bar Facing Burpees   75 Double Unders:   Post Loads and  Times to Zen and Comments:  Read more

Bench Press: 3RM then, 2 x 3 @ 90%   Then….     Complete 3 rounds at each station of :40 sec of work / :20 sec of rest Assault Bike (max cal) Russian Twists, 20/14 HR Pushups Lateral Box Jump overs , 20/16         B4B Nov 11th  Read more