The Single Life   DeadLift 1-1-1   Then:   30 Rounds for time of:   1 Dead lift 275/183 1 Burpee 1 Ring Muscle up   Post Loads and Times to ZEN and Comments:  Read more

Bench Press: Establish 8RM Strict Weighted Pullups: 3 x 5   Then….   WWPW W/Partner…. AMRAP 18 Min 60 DU / 60 DU 30 Weighted Pushups, 45/25 10 Thrusters, 155/103 *Post total reps     Happy Birthday Jess!      Read more

WBPT-VALENTINE PARTNER WOD With a partner: AMRAP 7 MINUTES SQUAT Clean and Jerk 185/123 THEN…. With a Partner: AMRAP 15 Minutes 3 Hang Power Cleans each 185/123 5 Synchronized bar muscle ups  (scale 7 pullups) 14 Alt box jumps, 30/24 Don’the forget to sign up for The Open!    Read more

8 rep max Back Squat then perform 2 sets of 8 at 9o% 16 min AMRAP  “Floyd” Cal Row Burpees  w/ a partner one person rows while other burpees.  Score total number of cals and burpees. Correctional Officer Sgt. Steven Floyd died during a hostage standoff inside the James T. Vaughn Correctional Center in Smyrna, Delaware. “Even in his last moments, as the inmates attempted to take over the building, Sgt. Floyd told a couple of lieutenantsto get out of the building, that it was a trap,” Correctional Officers Assoc. Of Deleware president Geoff Klopp said.Read more

9 am-open gym 10 am-Olympic lifting 11 am-endurance   21-15-9 Front squat 95/63 Pushup 1 mile RUN 21-15-9 Double under Med ball sit up Wall ball 1600m ROWRead more