Back Squat 3-3-3 Then: 5 Rounds: 10 Dead Lifts (155#/105#) 7 Hang Cleans (155#/105#) 4 Ring Muscle Ups Post Loads and Time to Zen and Comments:Read more

RDL: 3 x 3 (Snatch Grip) Weighted Pushups: 3 x 5 Then… 21 Toes 2 Bar 9 Squat Snatches, 135/93 15 Toes 2 Bar 7 Squat Snatches 9 Toes 2 Bar 5 Squat Snatches Duncan pondering what 16.4 is        Read more

3 x 500m Row Sprints Then….. 100 Air Squats 90 Double Unders 80 Sit Ups 70 Double Unders 60 Burpees 50Double Unders 40 KB Swings 53/36 30 Double Unders 20 Strict Pullups 10 Double Unders Baby and Mom doing ring muscle upsRead more

2 rep max Front Squat then 2 sets of 2 at 90% 8 min AMRAP 10 alt KB Squat Snatch 35/26 10 deficit Push-ups 45/25# platesRead more

Reminder: No Olympic Lift Class today Open Gym/16.3WOD -9 am-11 am Endurance WOD 11 am 4 Rounds 400m Run 30 Double Unders 20 Box Jumps 24/20 10 Burpees *1000m Row at some point during wod* Christine I getting her first bar muscle up!  Read more