OverHead Squat 2-2-2 Then Nancy 5 Rounds of: 400 Meter RUn 15 OverHead Squats 95/65(63) Post Loads and Times to Zen and Comments:Read more

1a. Bench Press: 3 x 3 1b. Weighed Pull-up: Est a heavy weighted Pull-up Then… AMRAP 12 Minutes 6 Triple Unders 9 Kb Swings, 70/53 12 Toes Through Rings          Read more

15 Minutes to a heavy Hang Clean above knee Then….. 3 Rounds 24 Alternating Pistols 10 Hang Power Cleans  165/113 7 Bar Muscle Ups   The 6 am’ers at Whacky Wiser Partner FridayRead more

Work up to a 4 rep max back squat Then, 2×4@90% Then…. AMRAP 10 Minutes 3 Wall Climbs 6 Deadlifts 305/203 9 Box Jumps 30/24 Happy birthday to Super Doug and Mcfall!Read more

4 Rounds 500 Meter Row Sprints Rest as needed b/w Rounds Then: 15 Min AMRAP of: 50 Double Unders 40 Situps 30 burpees 20 supermen Post Loads and Times to ZEN and Comments:Read more