Front Squats 2-2-2   Then:   75 Double Unders 21 Front Squats 115/83 21 Push Press 115/83 50 Double Unders 15 Front Squats 15 Push Press 30 Double Unders 9 Front Squats 9 Push Press   Post Loads and Times to Comments:  Read more

3 x M.E. Body Weight Bench Press 3 x M.E. Strict Chin Ups   Then…     14 Min AMRAP 200m Run 12 KB Swings, 70/53 3 HSPU   200m Run 12 KB Swings 6 HSPU   200m Run 12 Kb Swings 9 HSPU   200m Run 12 KB Swings 12 HSPU     *CONTINUE THIS PATTERN UNTIL TIME RUNS OUT              Read more

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