Over Head Squat 3-3-3 Then: 12 min AMRAP of: 4 Over Head Squat* 135/93 8 Toes to Bar 12 Box Jumps 24/20 *Full Snatch on 1st rep does NOT count as an OHS. Post Loads and TImes to ZEN and Comments:Read more

1A. RDL: 3 x 5 1B. Weighted Strict Pull-ups: 3 x 5 Then… 3 Rounds: 100 Double Unders 3 Rope Climbs Run 400m Happy Birthday to Harsh Attack  Read more

Hang Snatch 2-2-2 Then….. AMRAP 15 Minutes 1000m Row 50 Push Presses 95/63 20 Ring Muscle Ups JCogs all the way down in Florida  Read more

Back Squat: week 1 Establish a 10RM then 2 X 10 @ 90% then… 12 min AMRAP 10 barbell roll outs 10 floor press, 135/93 10 hang power clean, 135/93  Read more

10 am -Olympic Lifting with Ryan 11 am- Endurance with Brian 5 Rounds 400m Run 15 Pullups 15 Hand Release Pushups 9 OHS 95/63 *Row 1000m at some point during WOD* Jess and Laura at Superfit!  Read more