Wacky Wiser Partner Friday 0:00 – 15:00 Work to a heavy OHS 15:00 – 30:00 (15 min amrap) 5 Synchronized OHS, 95/63 5 Synchronized Strict Pull-ups 100m/100m Sled Push Relay (55/35) 10 Synchronized OHS 10 Synchronized Strict Pull-ups 100m/100m Sled Push Relay 15 Synchronized OHS 15 Synchronized Strict Pull-ups 100m/100m Sled Push Relay *continue to increase reps by 5 until time runs out 30:00 – 35:00 (5 min amrap) Max HSPU (partner holds HS)Read more

6 Rounds (numbers significant to 6/19/1865) 1 Rope Climb 18′ 9 Devil Press  18 Wall Balls 65 Double Unders 400m Run On June 19, 1865 Union Army General Gordon Granger’s reading of federal orders in the city of Galveston, Texas, proclaimed that all enslaved persons in the U.S. state of Texas were now free. Although the Emancipation Proclamation had formally freed them almost two and a half years earlier, and the American Civil War had largely ended with the defeat of the Confederate States in April, Texas was the most remote of the slave states, with a low presence of Union troops, so enforcement of the proclamation had been slow and inconsistent.Read more

Hang clean 2-2-2 Then… Happy birthday to Nicole Gardo! AMRAP 15 Minutes  3 Ring Muscle Ups 6 Hang Cleans 165/113 9 Cal Bike or Ski Read more

EMOM 10 MIN 2 Snatch High Pulls + Power Snatch Then…. For Time: 10-9-8-7-6-5-4-3-2-1 Ground 2 OH, 115/73 Burpee Box Jump, 24/20 *Cash Out: 30 HSPURead more

Front Squat Program Week 2 Front Squat 10 RM Then 1×10@90% Then… 1000m Row or Ski 60 Db Hang Split Snatch 50/35 alt arms and legs every rep 50 Toes to BarRead more