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

Front Squat 3-3-3   Then 21-18-15-12-9 Reps of:   Front Squats (95#/63#) Pullups   Post Loads and Times to Comments:  Read more

Strict Press: 3 x 5 Strict Pull-up (overhand grip): 3 X ME Then… AMRAP 18 minutes 60 DU 15 Deadlifts, 185/123 12 Burpees over bar 100m sprint Rest 2 min after each round            Read more