Jerk: 5-5-5 Weighted Ring Rows: 5-5-5 Then…  For Time: 400m Run 30 Target Burpees 21 S2OH, 135/93 400m Run 20 Target Burpees 15 S2OH 400m Run 10 Burpees 9 S2OH SATURDAY NOV 5      Read more

EMOM 7 Minutes 1 Snatch 1 Hang Snatch 1 High Hang Snatch Then… 800m Run 60 Double Unders 40 Wall Balls 20 Ring Muscle Ups 10 Snatches 165/113 The crazy 6 am’ersRead more

Find 10 rep max Back Squat  Then 2 sets of 10 reps @ 90% of 10 rep max. EMOM 12 min 1 st min Box Jumps 30/24 2nd min Sit-ups  3rd min KB Swings 70/53 As many reps as possible each minute. Score total reps.Read more

10 am- Olympic Lifting 11 am- Endurance “SEPTEMBER 11th “- 30 Min AMRAP: 343m Weighted Run, 53/35  (# of firefighters killed) 37 C2B Pullups (# of Port Authority Police Officers Killed) 23 Wall Climbs (# of Police Officers Killed) 2 Rope Climbs (# of Paramedics Killed) 1 Body Wt Clean & Jerk  (For the 1 Firefighter that was killed by a man who jumped off the top floors)Read more

Bench Press 1 RM Then…. AMRAP 12 Minutes 300m Run 7 Hang Power Cleans 135/93 7 Burpees over bar Kim Lew, back in the day  Read more