Bench Press: 6-6-6   L-Sit: 3 x M.E.   Then…   10-9-8-7-6-5-4-3-2-1   Front Squat, 155/103   Toes 2 Bar   *Sprint 100m after each round Order Wednesday before midnight for next week deliveryRead more

10 Minutes to a heavy Power Clean Then…. AMRAP 7 Minutes 10 Calorie Row 10 Burpees over back of rower 3 Minute Rest AMRAP 7 Minutes 7 Strict HSPU 7 Strict Pullups 3 Minutes rest AMRAP 7 Minutes 3 Power Cleans (any way) 185/133 (~70%) 30 Double Unders *each wod is scored separately* 6 am’ers post Cossack SquatsRead more

1A. KB Cossack Squats 3 x 10 reps (each Leg)   1B. Single Arm KB Press: 3 x 10 reps (each arm)   Then…   3 rounds for time:   400m Run   5 Wall Climbs   20 Jumping LungesRead more

10am: Oly 11am: Endurance 30min EMOM Min 1: 1 Round of Cindy (5 pullup/10pushups/15air squats) Min 2: 25 Double Unders Min 3: Cal Row (12/8) If you purchased meals for this weeks drop off, they will be available for pickup first thing Monday morning @5am  Read more

Snatch: 2-2-2 Then…. “Running Amanda” 400m Run 9 Ring MU 9 Snatches (squat), 135/93 300m Run 7 Ring MU 7 Squat Snatches 200m Run 5 Ring MU 5 Snatches Signed up yet?        Read more