EMOM 7 Minutes-work up to heavy 3 rep 3 Hang Cleans Then….. Fran with a twist (EMOM 5 Burpees-starting on the 2nd minute) 21-15-9 Thruster 95/65 Pullup If you haven’t heard part II of Marco’s podcast yet, here it is! Marco will be competing as an individual at the Atlantic Regionals June 2-4! http://www.headsntales.org/podcast/74      Read more

Front Squat 3 sets of 3 reps with 3 sec pause at each rep. Then: 30 – 20 – 10 Alternating KB clean + Shoulder to Overhead + same side leg reverse lunge from a 45 plate 53/35 Toes to Rings  Read more

4 Rounds 250m row 20 Pushups 50 Double Unders 400m Run *2 Minute rest between rounds*Read more

          With a Team of 3  Partner 1 200m sled push (light to moderate weight this should be a sprint) Partner 2 holds dbl Kettlebell Wall sit (accumulate 45 sec) 35s/26sKB Partner 3 dumbbell bear crawls 50ft 35/20 DB AMRAP 20 min 🙂Read more

10am Oly 11am Enduro   4 Rounds   250m row   20 pushups   50 DU   400m Run   Rest 2 min between each round        Read more