10 minutes of Handstand Walk Practice Then… 400m Run 9 Hang Power Clean, 135/93 9 Burpees over bar 400m Run 15 HPC 15 Burpees over bar 400m Run 21 Hang Power Clean 21 Burpees over bar Happy Birthday Justyn!Read more

15 Minutes to a Heavy Jerk Then….. 3 Rounds 10 S2OH 185/133 10 Bar Muscle Ups   New Year’s Eve Schedule:  5 am, 6 am, 7:30 am, 9:30 am, 12 Noon and 4pm. New Year’s Day Schedule: 10am, 12 Noon and 4 pm  Read more

3 rep max Back Squat then 2 sets of 90% 30 – 20 – 10 Deadlift 225/153 Toes thru Rings Hurdle jumps 30/24Read more

10am: Olympic Lifting 11am: Endurance 1200m Run 100 DU 800m Run 75 DU 600m Run 50 DU 400m Run 25 DU *Must row 800m x 2 during WOD  Read more

Banded Tabatta partner sprints Each 20 sec you’ll sprint while a partner resists you with a band. Then 30-20-10 Wall Balls 20/14 Toes2Bar Alt Russian Swings 53/35Read more