Hang Snatch 2-2-2 Then…. AMRAP 15 Minutes 10 DB Snatch 50/35 5 Ring Muscle Up 200m Run 6am Delco ExtravaganzaRead more

Find a 2 rep max Back Squat then complete 2 more sets of 2 reps at 90 % Then: 12 min AMRAP  1 rope climb 15′ 10 medball slams 20/14 10 medball jump squats Increase 1 rope climb each round.Read more

9am – 11am OPEN GYM   11am Enduro   30 MIN AMRAP:   40 DU   20 Situps   10 Burpee Pullups   5 Thrusters, 135/93   *1 min plank at minutes 6, 12, 18, 24 *Must row 1k during wod   Our next New You Challenge is starting April 2nd! Read more

17.4 AMRAP 13 min: 55 deadlifts 225/155 55 wall-ball 20/14lbs. 10/9ft targets 55 cal row 55 handstand push-ups  Read more

Push Jerks: 2-2-2   then….   WWPF- AMRAP 18 min 80 Partner Med Ball Sit-ups 60 KB Swings , 70/53 40 Push Jerks, 135/93 20 Strict Pull-ups, partner hangs from bar    Read more