AMRAP in 14 minutes of: 10 DB single arm OHS (50/35#) 15 box jumps 20 butterfly abmat sit ups Power Meet Notes:  Friday is the last day to weigh in before the meet.  In powerlifting,…

With a partner complete: 1500m row 50 chest to bar pull ups 75 burpees 100 KB swings (53/35#) 75 burpees 50 toes to bar Power Meet Notes:  Weigh ins for the power meet can take…

Complete 5 rounds for time of: 15 hang cleans (115/75#) 15 ring dips 30 double unders Power Meet Notes:  The sign up sheet at the gym has been updated to include space for opening lifts. …

Bench Press 1-1-1-1-1 Then 5x10 bent over barbell row WOD Notes:  This is the last lifting day before the power meet and is also your chance to find your first attempt in the bench press. …

Back Squat 2-2-2-2-2 Then 5x5 box jumps (very high) WOD Notes:  Compare to 170909. Community Notes:  Happy Birthday Luke M.  and Tobin!

“Open 15.4” AMRAP in 8 minutes of handstand push ups and cleans in the following rep scheme: 3 HSPU - 3 cleans (185/125#)  6 HSPU - 3 cleans 9 HSPU - 3 cleans (tie break time)…

Deadlift or Sumo Deadlift 1-1-1-1-1 Then 1000m row for time WOD Notes:  The goal of today is to work your way up on whichever style of deadlift you prefer to the weight you plan to…

Buy-in: 10 minutes of bar muscle up or pull up practice then AMRAP in  9 minutes of an ascending ladder of: 3R/3L DB snatch (50/35#) 1 bar muscle up  WOD Notes:  The first round of…

3 rounds for time of:  50 wall balls 5 rope climbs WOD Notes: There will be a 20 minute cap on this workout. The sub for rope climbs will be 25 ring rows or inverted…

"Open 17.5" Complete 10 rounds for time of:  9 thrusters (95/65#) 35 double unders WOD Notes: We will run 2 heats and have a 15 minute time cap.  Anyone who can't go overhead will power…