To help ring in the new year: Surviving the Zombie Apocalypse 400m Run 3 Rope Climbs 400m Run 15 Wall Climbs 400m Run 20 Ground to Overhead 135/95 400m Run 30 Pullups 200m Run with barbell 135/95Read more

3, 3, 3, 3, 3 Bent Over Barbell Row 4 RFT 12 Alternating single arm KB Swing, 24/16kg 30 OH Walking lunges 45/25 # plate 13 Hand Release Deficit Push-ups (use 25# plates for hands)Read more

9am: NO YOGA TODAY 10am: Olympic Lifting 11am: Endurance 20 Min AMRAP 10 Box Step-ups, 75/45 10 Wall Ball Shots, 20/14 (10ft) 10 Burpees   GO EAGLES!Read more

10 Min Dbl unders for a Max Effort (as many as possible) Rest Then Secret Service Snatch Test AMRAP of kettlebell snatches. 24kg/16kg  You may switch hands when needed. You may put the weight down.  200 is a good score.Read more

******Reminder: NO 5am Class********* Back Squat: 5-5-5 Then… “Wacky Wiser Partner Friday” From The Hardbat Holiday Classic 30-20-10 Snatch (anyway), 135/95 HSPU    Read more