10 am- Olympic Lifting with Coach Ryan 11 am- Endurance WOD 3 Rounds 800m Run 15 Deadlifts 185/133 25 Ring Pushups *Must row 1000m at some point during workout* Morgan and Meredith at the New Year Novice competition  Read more

Overhead Squat: 2-2-2 Then… AMRAP 15 Minutes 5 SDHP, 95/63 10 OHS, 95/63 15 PullupsRead more

Split Jerk: 2-2-2 Then… “Wacky Wiser Partner Friday” 30 Ground 2 Overhead, 185/123 (mix anyway) 30 Synchronized T2B 20 Ground 2 OH (mix anyway) 30 Alternating box jumps, 30/24 10 Ground 2 OH (mix anyway) 30 Synchronized target Burpees  Read more

Back Squat 5×2 Then 3 Rounds of: 400 Meter Run 21 Kettle Bell Swings (1.5pood/1pood) 12 HandStand Pushups Post Loads and Times to ZEN and CommentsRead more

Bench Press: Establish a 1RM Then… 200m Run 40 Wall Balls, 20/14 9  Ring Muscle ups 200m Run 30 Wall Ball Shots 7 Ring Muscles ups 200m Run 20 Wall Ball Shots 5 Ring Muscle Ups    Read more