WOD: A.) Snatch – 8×1 @ 85% B.) 5 Rounds AFAP 6 Front Squat (135/95) 4 wall walks 15 Cal Row or 1.5 lap run. Sport: A.) Snatch – 6×1 @ 85% – EMOM Snatch Pulls – 4×2 @ 20lbs heavier B.) 5 Rounds AFAP 6 FS (185/125) 9 HSPU- Deficit 15 Cal Row or 1.5 lap run C.) EMOM 10 min – 8 toes to bar4×10 DB strict press  Read more

WOD: A. Make up lift or work on goat. B. With Partner 40 Pull-ups 2000m Row (Switch every 500m) 60 Front Squats (Double KB or Sandbag) SPORT: A. Make up lift or goat work. B. 3 rounds for time: 5 Muscle Ups300m row15 front squat 155#/105# Accessory work:  3×15 GHD sit-up 15 min. of Handstand walking practic -Post results to comments.Read more

WOD: A. Work up to heavy 3 rep back squat. B. Fran For time: 21-15-9 Thrusters (95/65) Pull-ups Sport:  A. Work up to heavy 3 rep back squat. B. Heavy Fran For Time: 21-15-9 Thrusters (135/95) CTB Pull-ups  Read more

6:00 PM KB CLASS A. 5 RDS – 2 DEADLIFT – 5 R/L PRESS B. 7 RDS – 5 R/L SNATCH – 10 M LEOPARD CRAWL F/BRead more

WOD: A. Snatch 7 x2 @90% B. 12 min AMRAP Teams of 3-4 rotating: Prowler push across lot to grass and back. Sport: A. Snatch 7 x2 @90% B. 12 min AMRAP Teams of 2-3 rotating: Prowler push across lot to grass and back.Read more