In teams of 3, complete for time: 10k row WOD Notes:  Athletes will alternate on the rower every minute, each working for 1 minute and resting for 2 until your team completes the 10,000 meters…

Bamboo shoulder press (behind the neck) 3x15 Then Overhead Squat 1-1-1-1-1 WOD Notes:  If BTN presses with bamboo are very difficult or cause pain that may be a sign you should avoid overhead squats.  Feel…

Complete for time: 60 wallballs (20/14# to 10/9') 12 bar muscle ups 45 wallballs (20/14# to 10/9') 9 bar muscle ups 30 wallballs (20/14# to 10/9') 6 bar muscle ups Open Notes:  The headliner heat…

Box Squat 6x2 (~85% 1RM) Then In teams of 2, 3 or 4 complete max tire flips in 2 minutes. WOD Notes:  The box squats today should be heavy but should look good.  Pick a…

AMRAP in 20 minutes of: 25 box jumps (24/20") 25 Russian KBS (70/53#) 2 rope climbs Open Notes:  Be sure to check out the Games website HERE at 8:00 pm Thursday night to see Friday's…

“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…

Rack Pull 5x1 (90-95% 1RM deadlift, from 4") Then 4 rounds NFT: 20 dead bugs 10 bent over barbell rows (~30% 1RM deadlift) Open Notes:  Thanks to everyone who made our first Friday Night Lights…

Complete 10-9-8-7-6-5-4-3-2-1 reps for time of: Handstand push ups Complete 30 double unders after each set. WOD Notes:  The scale for handstand push ups will be single arm DB push presses.  The set of 10…

AMRAP in 10 minutes of: 4 deadlifts (155/105#) 3 hang power cleans (155/105#) 2 front squats (155/105#) 1 jerk (155/105#) Rest ~5 minutes then complete: 5x20yd banded partner sprints WOD Notes: Anyone looking to take…

On a 4-minute clock complete: 400m run AMRAP of Cindy (5 pull ups, 10 push ups, 15 squats) Rest 1 minute and repeat for 5 cycles WOD Notes: At t=0, all athletes run 400m. Upon…