AMRAP in 7 minutes of: 5 front squats (135/95#) 10 push ups Rest 4 minutes then AMRAP in 7 minutes of: 5 back squats (135/95#) 5 strict pull ups

"DT" Complete 5 rounds for time of: 12 deadlifts (155/105#) 9 hang power cleans (155/105#) 6 push jerks (155/105#) WOD Notes:  We will run this workout in 2 heats (heat 1 works while heat 2…

AMRAP in 15 minutes of: 5Rt/5Lt DB power snatches (50/35#) 1 rope climb 10Rt/10Lt DB power snatches 2 rope climbs 15 Rt/15Lt DB power snatches 3 rope climbs 20/20/4 25/25/5 Continue adding reps until time…

Back Squat 5x5 (75%) Then Complete in any order, not for time: 30 good mornings (40% 1RM back squat) 15 strict toes to bar 30 double-kettlebell front squat (53/35# x2) Hoodie Notes: We are placing…

Complete 3 rounds of max reps in 1 minute at each station: Shuttle runs Pull ups Lateral box jump overs (24/20") Slam balls (30/20#) Rest 30 seconds after each movement. Adopt-a-Family Notes:  Thank you to…

Complete 4 rounds for time of: 15 thrusters (115/75#) 30 abmat sit ups 45 double unders Reminder:  Get your hoodie orders in HERE by Wednesday!  We're going to try to rush the order with the…

Bench Press 10-8-6-4-2 Then 10 minutes of handstand practice WOD Notes:  Compare to 180921. Community Notes:  Happy Birthday Jason V!  

Complete 3 rounds of: 10 back squats (60% 1RM) 500m row Rest 3 to 5 minutes between rounds. WOD Notes:  Pick a weight for the back squats that will allow you to go unbroken for…

“The Bear” Bear Complex 7-7-7-7-7 WOD Notes:  A bear complex is a barbell progression consisting of  power clean + front squat + push press + back squat + push press (from behind the head). For…