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

AMRAP 7 Minutes 10 Power Snatch 75/55 3 Bar Muscle UpsRead more

EMOM 5 Minutes 3 Power Snatches, T&G Then… “Wacky Wiser Partner Friday” 400m Ball Run Relay (200m increments) 30 Synchronized Wall Ball Shots, 20/14 400m ball Run Relay (200m increments) 30 Synchronized KB Swings, 53/35 400m Ball Run Relay (200m increments) 30 Synchronized OHS, 95/63 16.3 is….. 7 Minute AMRAP 10 Snatches, 75/55 3 Bar mu    Read more