15 Min to 5 rep Hang Snatch Then….. 50 Calorie Row 40 KB Snatches 70/53 30 Burpee jump over box 24/20 20 Bar Muscle Ups (sub jumping bar mu or 20 Strict Pullups) 10 OHS 165/103 6am at The BAPRead more

20 min to find 1 rep max deadlift. Sumo or Conventional styles. 3 rounds 30 Overhead Walking lunge with a plate 45/25 20 alternating Russian Swing 53/35 10 ring Push-upsRead more

enduro wod 1600 m run 50 du 50 sit-ups. 1200 m run. 40 du 40 sit-ups. 800 m run. 30 du 30sit-ups. 400 m run 20 du 20 sit-ups. 200 m run 10 du 10 sit-ups.Read more

Tabata partner banded sprints 8 rounds of 20 sec work then 10 sec rest. Then: Death by Burpee & Wallball 21 day health challenge flash challenge. Team that guesses the most and what ingredients in the above low gi breakfast gets 3 points.Read more

15 Minutes to a heavy clean Then… “WWPF” 42 Hang Power Cleans, 135/93 50 HSPU 200m Firemans Carry 30 Hang Power Cleans, 165/113 50 HSPU 200m Firemans Carry 18 Hang Power Cleans, 205/143 50 HSPU 200m Firemans Carry When Partner Friday gets too wacky    Read more