Partner Interval Complete 10 rounds for time of: 25/15 Cal row 10 Thrusters (95/65#) 10 Pull ups WOD Notes:  In this workout, one partner will complete a full round while the second partner rests.  Then…

Deadlift 2-2-2-2-2 Then 4 x 15 Romanian deadlifts (40% 2RM deadlift WOD Notes: Compare to 170913. Online Store Notes: We've added a car decal and an aluminum water bottle to our online store! Check out…

Complete for time in any order: 1600m run 100 wallballs (20/14# to 10/9') 100 sit ups WOD Notes:  For this workout, you must complete the work listed above but it can be done in any…

High Hang Snatch 5x1 (50%) Then Snatch 1-1-1-1-1 WOD Notes:  Compare snatch to 180207. Nutrition Notes: Day 3/40. If you made large changes to your diet for this challenge, it may start to"hit" you today.…

Complete 20-15-10-5 reps for time: Left handed Russian KB swings (53/35#) Right handed Russian KB swings (53/35#) Left handed KB squats (53/35#) Right handed KB squats (53/35#) Complete 2 left and 2 right handed rope…

"2018 Nutrition Challenge Performance Test" Part A) - Max pull ups OR max ring muscle ups Part B) - Complete for time: 20 deadlifts (135/85#) 20 box jumps (24/20") 20 power cleans (135/85#) 20 box jumps…

Back Squat 5x3 (80-85% 1RM) Then 3x10 Russian KB  swings (heavy)

Complete 3 rounds for time of: 15 DB push jerks (50/35#) 50 double unders 25 DB step ups (50/35#) 50 double unders Event Note: ICA is an event sponsor for a 5k trail run on…

Come in between 4:30 and 7:00 tonight for open gym.  You can work on anything you like including a workout from the last week: Push Jerk 1-1-1-1-1 then 5x10 DB push presses AMRAP in 14…

"Diane" 21-15-9 reps for time: Deadlifts (225/155#) Handstand push ups WOD Notes:  The scale for handstand push ups will be 2 or 3x regular push ups (or 1 or 2x ring dips).  If the high…