Cycle 1 – Week 4 – Session 3 Intensity – 80% A.) Sots Press – 3×5 Snatch Balance – 5×2   B.) 3 pos DL + snatch   Front Squats – 3×5 w/pause on 1st rep   GM – 3×7   C.) Hollow Rocks – 50 Extra – Tricep Bicep Mobility – 10 min.   Link...Read More

6:00 PM KB CLASS A. 5 RDS – PRESS – LUNGE – SQUAT – SWITCH HANDS – PERFORM 4 R/L EACH SET B. 10 RDS – 10 2 HAND SWING – 10 M FORWARD/BACKWARDS CRAWL  Read More

Bring a Friend Day WOD A.  20 Min AMRAP (Groups of 3 – 4)  Complete as many rounds with your partners 150m/100m Row  10/5 x Burpees  15/10 x Wallballs  Sport  A.  20 Min AMRAP w/Partner  150m Row  10 x Burpee Pull-ups  20 x UB Wallballs  @25lb/16lb  -Post results under comments    Read More