Jerk: 3-3-3 Weighted Ring Row: 3-3-3 Then… 800m Run 75 Wall Ball Shots, 20/14 600m Run 50 Box Jumps, 24/20 400m Run 25 Shoulder 2 OH, 135/93 200m Run Saturday Nov 5        Read more

15 Minutes to a heavy snatch (any way) Then…. 30 Burpee Ring Muscle Ups for time (Scale with 75 Burpee Pullups) *Every 3 Minutes 3 Snatches @ 75% Part I* Happy birthday to the one and only Jim Fris!  Read more

8 rep max Back Squat then 2 sets 8 at 90% Dianne 21 – 15 – 9 Handstand Push-ups Deadlifts 225/153Read more

9am- 11am- Open Gym (must be done by 11 am) 10 am- Olympic Lifting 11 am- Endurance WOD 3 ROUNDS 800m run 50 DU 25 Wall Ball Shots, 20/14 10 Push Press, 115/73 *Row 1000m During workout*Read more

Bench Press: 3RM Then…. “MU Helen” 3 Rounds: 400m Run 21 KB Swings, 53/25 6 Muscle ups Bench Press Day!!!!!        Read more