Power Snatch 1-1-1-1-1-1-1 Then 100 consecutive KB snatches (53/35#)

In teams of 3, complete for time: 10k row WOD Notes:  Athletes will alternate on the rower every minute, each working for 1 minute and resting for 2 until your team completes the 10,000 meters or…

AMRAP in 10 minutes of an ascending ladder by 3's of: Burpee box jump overs (24/20") Power cleans (135/95#) WOD Notes: You'll start with 3 burpee box jump overs and 3 power cleans, then 6…

Complete the following every three minutes for 24 minutes: sprint row (15/10 cal) or bike (10/7 cal) 5 power snatches (135/85#) 10 toes to bar WOD Notes:  The sub for toes to bar today is going to…

Back Squat 20 rep max Then 50 butterfly abmat sit ups, 50 toe touches, 50 bicycles NFT WOD Notes:  Compare to 161111.

Complete for time: 21 push jerks (135/95#) 14 bar muscle ups 15 push jerks (135/95#) 10 bar muscle ups 9 push jerks (135/95#) 6 bar muscle ups WOD Notes: This workout should be fast and…

Join us from 4:30 to 7:30 tonight for open gym.  You can work on anything you like including making up a workout from the last week: Bench Press 3-3-3-3-3 then 50 push ups NFT AMRAP…

Complete for time: 1000m row 100 double unders 1 mile run WOD Notes: Compare to 160629.

Take 10 minutes to do a light sled drag, run or walk with a wreckbag Then Sumo Deadlift 1-1-1-1-1-1 WOD Notes:  Compare to 170530. Community Notes:  Happy Birthday Coach Sarge!

Complete 10 rounds for time of: 1 rope climb 5 dumbbell thrusters (55/35#) 7 burpees WOD Notes: There will be a 20 minute time cap. Thrusters should be heavy, but something you can do unbroken…