Complete for time with a single DB (50/35#): 5 Weighted pull ups  40 OH lunges  5 Weighted pull ups 30 Snatches (alternating hands) 5 Weighted pull ups 20 Overhead squats (10 each hand) 5 Weighted…

AMRAP in 9 minutes of: 3 front squats (205/135#) 6 pull ups 9 push ups WOD Notes:  Compare to 130616.

In teams of 2 complete 4 rounds for time of: 25 deadlifts (225/155#, NTE 60% 1RM) 800m run  WOD Notes: Only 1 partner works at a time. The work does not need to be divided…

3 Position Snatch 1-1-1-1-1 Then 3 rounds of: 30 abmat sit ups 20 toe touches 10 leg lifts WOD Notes:  The 3 position snatch is a barbell complex during which the first rep comes from…

Complete 5 rounds for time of: 20/15 cal row 20 push ups 25 wallballs (20/14# to 10/9') WOD Notes:  This is a classic fast moving metcon.  Plan on getting the push ups done in less…

Run 1 mile.   Rest the remainder of 15 minutes then EMOM for 8 minutes of: 6 DB snatches (70/50#, alternating hands) 35 double unders WOD Notes:  The first part of this workout is a benchmark! …

Front Squat 5-5-5-5-5 Then 10 Turkish Get  Ups (5R/5L) WOD Notes:  The TGU in today's workouts should not be done for a max.  Get heavy and focus on mechanics and positioning.  Compare front squat to…

It's game day! The basic schedule is as follows: 6:30 am - Gym doors open! 7:50 am - General briefing on the day and events 8:10 am - First heat kicks off.  We will follow…

AMRAP in 5 minutes of: 5 bar muscle ups (sub = 5 strict pull ups) 5 power snatches (155/105#) Rest 3 minutes then AMRAP in 5 minutes of: 10 burpees 10 front squats (155/105#) Rest…

Rack Jerk 1-1-1-1-1 Then 5 x 5 Rt/Lt KB shoulder presses WOD Notes:  Compare to 170519. Community Notes:  Happy Birthday Franco! Iron Phoenix Notes:  We want to give a huge thanks to Lululemon of Wayne…