Bent Over Row: 3 x 5 Strict HSPU: 3 x M.E. Then…. For Time: 21 G2OH, 95/63 21 Box Jump Overs, 24″/20″ 15 G2OH, 135/93 15 Box Jump Overs 9 G2OH, 185/133 9 Box Jump Overs Did you know that Jenny is lifting at the American Open this Friday? Watch her lift all the weight HERE    Read more

EMOM 7 1 Snatch 3 OHS Then…… From 2013 Regionals: 30 Burpee Ring Muscle Ups for time *Scale with 70 Burpee pullups* Jane C in handstand position  Read more

5 RM Back squat then 2 sets at 90% AMRAP 10 min 3 Handstand Push-ups 8 Toes to bar 5 Pull-upsRead more

10 am- Olympic Lifting with Coach Ryan 11 am- Endurance WOD IN GROUPS OF 3, ROTATE MOVEMENTS WHEN ROWER REACHES 500M AMRAP 30 Minutes 500m Row-Partner 1 Max Double Unders-Partner 2 Max Kb Swings 53/35-Partner 3  Read more

Strict Press 2-2-2 Then…. Tabata Stuff- 8 rounds 20 seconds of work followed by 10 seconds of rest 10m Farmer Carry  140/106 Push Up Box Jump 24/20 Thruster 45/33 *Score equals lowest score for each movement* Mark Bayer, showing them how to deadlift    Read more