Overhead Squat 7-7-7-7 Then 800m run for time WOD Notes:  As usualy, a front squat or back squat may be subbed for the OHS.  Run fast! Community Notes: Happy Birthday to Cindy and Lombardi!

AMRAP in 14 minutes of an ascending ladder by 6s (6-12-18-24-...) of: DB snatches (50/35#) Burpees Box jumps (24/20") Community Notes:  Happy Birthday Vince!

Push Jerk 1-1-1-1-1 Then 5x10 DB push presses WOD Notes:  Compare push jerk to 170210. Community Notes:  Happy Birthday Steve K!

Complete for time: 5000m row Then Complete for time: 50 yd handstand walk WOD Notes:  This workout is what you need!  For those that cannot handstand walk 50 yds, we will dedicate some time to…

"Sage" AMRAP in 20 minutes of: 8 power clean and jerks (155/105#) 28 double unders 15 toes to bar WOD Notes:  Compare to 170902. Nutrition Notes:  Our Fall nutrition challenge will kick off on Monday,…

Sumo Deadlift 5x3 (80%) Then 2x50 banded KB deadlift Community Notes:  Happy Birthday Nicole S and Tanya!

With a partner complete: 800m run then 6 rounds of: 10 power snatches (135/85#) 3 rope climbs then 800m run. WOD Notes:  Both partners will run the 800m together at the beginning and end.  The…

Run 1 mile NFT Then Front Squat 3-3-3-3-3 WOD Notes: Compare to 180209.

Complete for time: 75/50 cal row 50 box jumps 75 sit ups 5o burpees 75 KB swings (53/35#) 50 pull ups 75 push presses (65/45#)

Complete 5 rounds for time of: 75 double unders 30 wallballs (20/14# to 10/9') Community Notes:  Happy Birthday Rey (a day late)!