Clean Pulls 3 x 3 (3 sec pause at knee) Then.. For Time:  21 Cleans (anyway) , 155/103 21 Pullups 15 Cleans (anyway), 185/133 15 C2B Pullups 9 Cleans (anyway), 215/153 9 Bar MU Dark Place (Jenny and Marco after Event 2 at the Battle of the Boro) Team Spicy Brown Mustard Takes 1st Place             Dark PlaceRead more

15 Minutes to work up to a heavy Hang Snatch double Then….. 15 Strict HSPU 10 Snatch (full depth) 135/93 10 Strict HSPU 10 Snatch 5 Strict HSPU 10 Snatch Steph V and Nate at Battle in the Boro 3  Read more

15 Minutes to a 10 RM Front Squat (try to go heavier than last week) Then, 2×10 backdown reps at 90% Then…. EOMOM(Every other minute on the minute) for 12 Minutes Odd: 10 Knees to Elbows Even: 15 Alternating Single Hand Russian KB Swings  70/53  Read more

9-11 am- Open Gym 10 am -Olympic Lifting with Coach Ryan 11 am- Endurance WOD 2 Mile Run 250 Double Unders 2k Row *Any Order*   Congrats to team Spicy Brown Mustard on taking 1st place at the Battle in the Boro, against some stiff competition!Read more

Deadlift 3-3-3 Then: 4 Rounds of: 6 Muscle Ups 12 Deadlifts 225/145 30 Lunges Post Loads and Times to Zen and Comments:Read more