Bench Press 2-2-2-2-2 (1 second pause on chest) Then Walk 50 yds on your hands (or spend 10 minutes on inversion work).

EMOM for 14 minutes of: 10 wallballs (20/14# to 10/9') 20 double unders WOD Notes:  EMOM stands for "every minute on the minute" which means you'll complete the wallballs and double unders at the start…

Complete each interval for time: 40/30 cal row 40 push jerks (125/85#) 40 slam balls (30/20#) 40m OH walking lunges (45/25#) WOD Notes:  You'll start a new station every 4 minutes.  Choose scales that allow…

Rack Pull 1-1-1-1-1-1-1 (+4") Then 30 backward back rack barbell lunges in place (20% rack pull) WOD Notes:  A rack pull is a deadlift taken from an elevated position. For tomorrow, everyone will elevate the…

AMRAP in 20 minutes: 20 push ups 20 box jumps 1 legless rope climb (or 2 regular rope climbs) Community Notes: Happy birthday Murray and Laura! Note: Due to the holiday, the late cancel policy…

Partner Interval Complete 10 rounds (5 each) for time of: 20/14 cal row 10 DB thrusers (2x50/2x35#) 10 toes to bar WOD Notes:  For this workout, partner 1 will complete 1 full round while partner…

Hang Power Clean 2-2-2-2-2-2 Then 20 Candlesticks NFT WOD Notes: What is a candelstick?  Check it out HERE. Olympic Notes:  Oly WOD will be posted to comments. Reminder: Our late cancel / no show fee…

Complete 3 rounds for time of: 40 KB swings (53/35#) 30 sit ups 20 KB jerks (10R/10L) (53/35#) Community Notes:  Happy Birthday Eilish!

Complete for time: 30 handstand push ups 800m run 30 power snatches (95/65#) 800m run 30 burpees WOD Notes:  The handstand push ups, power snatches and burpees should each take less than 3 minutes.  Choose…

Back Squat 6x2 (85%) Then 3x10R/10L weighted step ups