"Open 16.4" AMRAP in 13 minutes of: 55 deadlifts (225/155#) 55 wall balls (20/14# to 10/9') 55 calorie row 55 handstand push ups WOD Notes: Deadlift weight should not exceed 65% of your 1 rep max. Compare…

Complete 21-18-15-12-9-6-3 reps for time of: butterfly abmat sit ups hang power cleans (115/75#) Community Notes:  Happy Birthday Patrick S!

Back Squat 2-2-2-2-2 Then Banded glute and quad work WOD Notes:  Compare to 160604.  

Complete 4 rounds for time: 12 KB snatches right (53/35#) 12 KB snatches left (53/35#) 3 rope climbs 200m run WOD Notes: It's gonna be a cold one tomorrow! Dress in layers! Rowers and assault bikes…

Complete 4 rounds for time of: 20 front squats (115/75#) 50 double unders

Bench Press 1-1-1-1-1-1 (1 board) Then 2x max distance farmer carries WOD Notes:  A board press slightly limits the range of motion on a bench press by placing a 2x4 on your chest as you…

Complete 5 rounds for time of: 30 wallballs (20/14# to 10/9') 15 toes to bar 15 push ups Community Notes:  Happy Birthday KtN!

AMRAP in 15 minutes of an ascending ladder by 3's: Thrusters (95/65#) Burpees WOD Notes:  The rep scheme today will be 3 thrusters, 3 burpees, followed by 6 of each, 9 of each, 12 of…

Deadlift 1-1-1-1-1-1 (training max) Then 5 minutes to find your max consecutive double unders WOD Notes:  Today is a training max on deadlift.  A training max means you WILL NOT FAIL!  This is not a…

On a continuously running clock complete 6 minutes of: 800m run max deadlifts (315/185#) 7 minutes of: 800m run max power cleans (225/135#) 8 minutes of: 800m run max shoulder to overhead (135/85#) WOD Notes:  Each…