With a partner complete for time and distance: 6x800m run Max distance row WOD Notes: Each person will complete 3 x 800m runs.  While one partner runs, the other will row.  When the runner returns…

"Diane" Complete 21-15-9 reps for time of: Deadlifts (225/155#) Handstand push ups WOD Notes:  Compare to 190320. Communitty Notes: Happy birthday Ray Z! 31Heroes Notes: The fundraising totals are in, and ICA took 3rd place…

Back Squat 3-3-3-3-3 (2s pause at the bottom of the 3rd lift) Then  3x10 close stance goblet squats WOD Notes:  This squat day is as much about ideal positioning as it is about moving heavy…

With a partner complete 2 rounds for time of: 100 Russian KB swings (70/53#) 80 box jumps (24/20") 60 toes to bar 40 burpees 200m run WOD Notes:  One athlete will work at a time…

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.