WWPF – 30 min AMRAP 20 Ring Muscle Ups 40 strict HSPU, (Partner holds handstand) 60 Alt Box Jumps, 30/24 80 Cal Row 100 Wall Ball Shots, 24/20 200m Firemans Carry WWPF gone bad                Read more

Deadlift 2-2-2 Then: 5 Rounds of: 200 Meter Run 10 Deadlift (225/153) 15 Toes to Ring Post Loads and times to Zen and Comments:Read more

Bench Press 4×8 @ 65-75% Then… 800m Run 70 Double Unders 50 Pullups 30 Burpees to target 6″ above hands Abmat, Laura, Turkey Bacon and Sean  Read more

EMOM 5 Minutes 1 Power Clean 1 Hang Power Clean 1 Jerk Then…. DT- Hero WOD 5 Rounds 12 Deadlifts 155/103 9 Hang Power Cleans 6 Push Jerks In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.        Read more

“Ankle mobility and hip mobility should be addressed before knee stability can be” – squat university 8 rep back squat with 2 more sets at 90% 4 min AMRAP 8 lateral box jump overs 24/20 16 kb snatches 53/35 Rest 2 min Repeat 4min amrap Rest 2 min Repeat 4min amrapRead more