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…

"Open 17.1" Complete 10-20-30-40-50 reps for time of: DB snatches (50/35#) Complete 15 burpee box jump overs (24/20") after each set. WOD Notes:  Compare to 170224. KBK Note: Reminder that Kettlebell Kitchen orders are due…

"Filthy Fifty" Complete for time: 50 box jumps (24/20") 50 jumping pull ups 50 KB swings (53/35#) 50 walking lunges 50 knees to elbow 50 push presses (45/35#) 50 banded good mornings (green band) 50…

Complete 4 rounds for time of: 250m run 25 ft handstand walk 250m run 25 wallballs (20/14# to 10/9') WOD Notes:  The scaling options for the handstand walk are, in order: handstand hold with 20…

Banded Deadlifts 10x2 (50% 1RM on bar) Take 10 minutes to stretch something that is tight. WOD Notes:  Generally speaking, athletes with a deadlift up to 200# should use black bands, 200 up to 350…

"Sage" AMRAP in 20 minutes of: 8 power clean and jerks (155/105#) 28 double unders 15 toes to bar WOD Notes:  Compare to 180828. Community Notes:  Happy Birthday Barry!

Complete 21-18-15-12-9-6-3 reps for time of: Box jumps (30/24") Complete 2 rope climbs after each set. Community Notes: Happy Birthday Stacey and Sage!

Back Squat 2-2-2-2-2 Then 3x8 good mornings (50% 2RM) WOD Notes:  Compare to 190529. Community Notes:  Happy Birthday Coach Tanya!