Split Jerk 2-2-2-2-2 Then 5 R/5L Turkish get ups (as heavy as possible) WOD Notes: Each set will consist of 1R+1L split jerk. Do your weaker side first! Nutrition Notes: Day 5/40. What are you…

Complete 3 rounds for time of: 400m run 50 bicycles 25 hang muscle snatches (65/45#) WOD Notes: The hang muscle snatch starts with the bar somewhere between your knees and hips, and ends overhead on…

AMRAP in 12 minutes of: 100 double unders 15 front squats (155/105#) WOD Notes:  Choose a front squat weight that will allow you to get through each set of 15 in no more than 3…

Deadlift 5x5 (75% 1RM) Then Accumulate 1 minute of scales left, 1 minute of scales right. 5 minutes of posterior chain stretching or twisting WOD Notes:  Check out a back scale HERE and a front…

"2019 Nutrition Challenge Performance Test" Buy-in: Max consecutive strict pull ups Complete for time (15 min cap): 1000/800m row 40 wallballs (20/14# to 10/9') 30 medball sit ups (20/14#) 20 burpees 10 power clean and…

Overhead Squat 3-3-3-3-3 Then 4x8R/8L  front frack KB step ups WOD Notes:  Compare to 180711.

Complete 5 rounds for time of: 10 thrusters (135/85#) 15 ring dips 20 hollow rocks WOD Notes:  Each movement should take less than a minute.  Modify weights and reps as needed to meet this goal.…

Run 1 mile. Rest Run 1 mile. Rest Run 1 mile. WOD Notes:  The rest will be approximately 5 minutes between efforts.  The goal is to spend fewer than 30 minutes running.  That may mean…

Hang Clean 1-1-1-1-1 WOD Notes:  Today there will be a brief discussion and Q&A at the start of each class regarding the nutrition challenge that starts Monday!  Compare hang clean to 170603. Community Notes:  Happy…