AMRAP in 20 minutes of: 5 hip pull overs 15 Russian KBS (70/53#) 30 ft handstand walk WOD Notes:  There are some scaled versions of a hip pull over (starting from a box, skin the…

"Karen" Complete for time: 150 wallballs (20/14# to 10/9') WOD Notes:  What will your strategy be for Karen?  Ten sets of 15, tabata style, I hear that if you do 20 every minute, it doesn't…

Complete 3 rounds for time of: 40/30 cal row 30 box jumps (24/20") 20 power snatches (95/65#)

Front Squat 2-2-2-2-2 Then Complete 100 push ups for time. WOD Notes:  Compare to 190629.

Complete 9 rounds for time of: 5 deadlifts (315/205# NTE 80% 1RM) 5 strict handstand push ups Community Notes:  Happy Birthday Ryan A!

Complete 10 rounds for time of: 5 strict chest-to-bar pull-ups 10R/10L dumbbell "X" movement (see below) 15 sit ups The dumbbell movements for each round are: Rounds 1 and 6 - Push presses (50/35#) Rounds…

Seated Shoulder Press 5x5 (70%) Then 2 minutes ring dip support hold Community Notes:  Happy Birthday Alex D!

Partner Interval AMRAP in 17 minutes of: 8R/8L KB snatches (53/35#) 20 yd OH walking lunges (53/35#) Both partners complete 5 burpees at the start of each round. WOD Notes: In a partner interval workout,…

Complete 3 rounds for time of: 10 power cleans (155/105#) 25 toes to bar

Box Squat 7x2 (80% 1RM) Then 3x30 banded good mornings Community Note 1:  Happy Birthday Allison! Community Note 2: Adam Smith will be doing holiday photo sessions again this year to raise money for Phoenixville…