10 am- Olympic Lifting with Coach Ryan 11 am- Endurance WOD 2 Rounds 800m Run 20 Wall Balls 15 KB Swings 50/35 400m Run 20 Wall Balls 15 Kb Swings 200m Run 20 Wall Balls 15 KB Swings A few of the members of Team USA for Track and FieldRead more

Over Head Squat 3-3-3   Then   3 Rounds 400 Meter Run 30 Med Ball Situps (20/15) 15 Over Head Squats (95/65)   Post Loads and Time to Comments and ZEN:  Read more

10 minutes to a max power snatch Then… WWPF  AMRAP 20 Minutes: 400 Double Unders 120 Cal Row 75  Power Snatches, 95/63 12 Rope Climbs Partner Friday                  Read more

Front Squats 5-5-5 W/ 3 Sec Pause @ Bottom   Then:   12 Min AMRAP   4 Muscle Ups 7 Power Cleans 155/103 100 Meter Run   Post Loads and Times to Zen and Comments  Read more

Strict Press: 5-5-5 Weighted Strict Pullup: 3 x ME Then… For Time 600m Run 50 Wall Ball Shots, 20/14 40 Kb Snatches, alt 53/35 30 Toes Through Rings 20 Burpee Box Jumps, 24/20 100m Run Ciunci showing us how to KB Snatch        Read more