Bench Press: 3-3-3 Strict Weighted Pull-ups: 3-3-3   Then…   13 Min AMRAP 7 Deadlifts, 255/173 10 Box Jumps, 24/20 13 Ring Dips    Read more

15 Minutes to a Heavy Power Clean Then…. Chipper AMRAP 18 Minutes 40 Cal Row 30 Burpees 20 Power Cleans 115/83 10 Bar Muscle Ups  Read more

Front Squat: 1-1-1   Then…   Hold a Handstand for 6 min…. *everytime you come down, complete 20 Alt Pistols 10 V-ups 5 Strict PullupsRead more

Enduro WOD 0:00 – 10:00 1 mile run 10:00 – 30:00 AMRAP 20 minutes 30 Situps 25 Wall Balls, 20/14 20 KB Swings, 53/35 15 Goblet Squats, 53/35 10 Burpees *Row 1000m *Bike 25 Cal     Nice Job Matty Sleeves and M-Cat in their Competition Saturday    Read more

Power Snatch: 15 min to work up to a heavy single Then… Coffland – Wiser Style Hang from a pull-up bar for 6 minutes Each time you drop from the bar, perform: 60 Double Unders 12 Power Snatches, 115/73  Read more