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

10 am- Olympic lifting with Coach Ryan 11 am- Endurance AMRAP 7 Minutes 250m Row 20 Jumping Lunges 3 Min Rest AMRAP 7 Minutes 50 Double unders 15 Burpees 3 Min Rest AMRAP 7 Minutes 20 Wall Balls 15 Push ups   Special guest endurance coach=Foose!    Read more

15 minutes to work to a heavy OHS Then…. AMRAP 14 minutes 6 Ring Muscle-ups (scale: 6 burpee pull-ups) 12 OHS, 95/63 18 Box Jumps, 24/20  Read more