Complete 3 rounds for time of: 400m run 15 back squats (155/105#) 15 toes to bar

Rack Jerk 1-1-1-1-1-1 Then 100 hollow rocks NFT WOD Notes:  Compare rack jerk to 141010. Community Notes:  Happy Birthday Moira!

"Elizabeth" 21-15-9 reps for time of cleans (135/95#) ring dips WOD Notes:  Compare to 150819.

AMRAP in 3 minutes at each of the following stations: rope climbs tire flips box jumps (32/24") pistols keg/stone to shoulder Rest 1 minute after each station. WOD Notes:  Just a heads up that the…

Overhead Squat 5-5-5-5-5 Then As many consecutive repetitions as possible (hence forth known as AMCRAP): overhead squats (60% 5RM) WOD Notes:  Compare to 150421.

Complete 6 rounds for max reps of 40 seconds on, 20 seconds off: thrusters (115/75#) pull ups 6x20 yd shuttle run WOD Notes:  During the minute of shuttle runs, you will complete the 6 runs…

Power Clean 1-1-1-1-1-1 Then AMRAP in 2 minutes of hang power cleans (65% 1RM PC) WOD Notes: Compare power clean to 160118. Schedule Notes: Dr. Jon Herting's visit has been rescheduled from this Saturday to…

Complete for time: 1000m row 100 double unders 1 mile run WOD Notes:  Don't you cherrypick.  Don't you even do it! Schedule Notes: Dr Jon Herting is coming to ICA this Saturday to offer physical…

Complete for time: 30 burpees 30 back squats (135/95#) 20 burpees 20 front squats (135/95#) 10 burpees 10 overhead squats (135/95#) WOD Notes:  This is designed to be a fast workout.  The weight for each…

Push Press 1-1-1-1-1-1 Then 10 rope climbs NFT WOD Notes:  Today is a great opportunity to work toward a challenging version of a rope climb.  Either work toward your first climb to the ceiling, legless…