WOD: A RDL’s 6×5 B. 4  Rounds 20 T@B 20 walking lunges 400m Run Sport: A RDL’s 6×5 B. 4 rounds 20 T2B 20 weighted walking lunges (1.5/1, 45# OH, etc) 400m RunRead more

6:00 PM KB CLASS A. 6 RDS – TGU L/R – 6 R/L SNATCH B. 5 RDS – 5 DBL KB SQUATS – 5 PULL-UPSRead more

WOD: A. Clean and Jerk 8×2 @ 80% B. 3 Rounds 8 Ground to OH (135/95) 12 pull-ups 20 WB Sport: A. Clean and Jerk 8×2 @ 80% B. 3 rounds 8 Ground to OH (185/115) 12 C2B 20 WB (25/20)Read more

WOD: A. Make Up Lift.  B.S./F.S./Snatch/Clean and Jerk/ B. Ghost- 6 Rounds for reps 1 min cal row 1 min burpees 1 min DU 1 min rest Sport: A. Make Up Lift.  B.S./F.S./Snatch/Clean and Jerk/ B. Ghost- 6 Rounds for reps 1 min cal row 1 min burpees 1 min DU 1 min rest C. Griff For time:Run 800 metersRun 400 meters backwardsRun 800 metersRun 400 meters backwardsRead more

WOD: A. Clean and Jerk 6×2 @75% B. 5 Rounds- Unbroken 7 Hang P Clean (135/95) 7 STO (135/95) Rest as needed between rounds/movements Sport: A. C&J 5×3 (TNG) B. 5 rounds-Unbroken 7 Hang P. Clean (185/125) 7 STO (185/125) Rest as needed between rounds/movements C. 3 Rounds 10 double KB Lunge (1.5/1) 5 Double KB Press (1.5/1) -Post results to comments!  Read more