Clean 1-1-1-1-1-1 Then NFT 50 hollow rocks face up 50 hollow rocks face down WOD Notes:  Compare clean to 190114. Community Notes:  Happy Birthday KtN!

Complete for time in any order: 100 box jumps (24/20") 100 KB snatches (53/35#) 100 push ups WOD Notes:  Break up the reps and movements any way you like to get to 100 of each. …

"Open 11.4" AMRAP in 10 minutes of: 60 bar facing burpees 30 overhead squats (120/90#) 10 muscle ups WOD Notes:  Compare to 140207. Community Notes:  Happy Birthday Fredi and Vaibhav!

Back Squat 2-2-2-2-2 Then 3 rounds NFT: 15R/15L single leg glute bridges 20 yards banded lateral walks Community Notes: Happy birthday Tobin and Kevin McNally! Valentine's Day WOD: On Saturday, February 8th we're hosting our…

Complete 40 seconds of work and 20 seconds of rest at each of the following stations: Russian kettlebell swings (70/53#) Plank burpees w/ jack Alternating dumbbell snatches (50/35#) Russian twists (25/15#) Rest 1 minute then…

Complete 10-9-8-7-6-5-4-3-2-1 reps for time of: Hang (squat) cleans (165/110#) Chest to bar pull ups WOD Notes: The hang cleans should be heavy, but something you can hang on to for multiple reps. Pick a…

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…