With a partner complete: 30 power snatches (135/95#) 150 wallballs (20/14# to 10/9') 30 power clean and jerks (135/95#)

Hang Power Snatch 1-1-1-1-1-1 Then AMRAP in 3 minutes of tire flips WOD Notes:  Anyone who does not want to go overhead can switch this to a hang power clean max.

4x800m run Then 3x max consecutive weighted pull ups (45/25#) WOD Notes:  We will start a run every 8 minutes.  If you are not fond of running, rowing is an option as is cutting back…

AMRAP in 8 minutes of: 5 thrusters (135/85#) 10 toes to bar rest 5 minutes then AMRAP in 8 minutes of: 10 burpees 1 rope climb WOD Notes:  The goal on the first AMRAP is to…

Rack Pull off 3" 5-5-5-5-5 Then 50 banded good mornings NFT Meat Notes:  Just a reminder that you have until Tuesday night at 8:00 to place your order for pork, beef or chicken.  You can…

Back Squat 2-2-2-2-2-2 Then 50Rt/50Lt sledge hammer swings Community Notes:  Happy Birthday Payton!

Complete 3 rounds for time of: 21 cleans (95/65#) 21 box jumps (24/20") 400m run Reminder: Physical Therapist Jon Herting will be at the gym tomorrow (Saturday) during gym hours to work on athletes.  If…

Shoulder Press 1-1-1-1-1-1 Then 50 yds handstand walk WOD Notes:  The handstand portion of today is simply designed to get you comfortable being upside down.  You can perform handstand holds on the wall, work toward…

Complete (not for time): 25 Russian twists (45/25#) 25 strict toes to bar 25 tuck ups (aka lemon squeezers) 25 overhead walking lunges (45/25#) 25 sit ups 25 Turkish get ups (35/20#) 25 toe touches…

“MURPH” Complete for time: 1 mile run 100 pull ups 200 push ups 300 squats 1 mile run This WOD was created by CFHQ in memory of Lieutenant Michael Murphy, who was killed in Afghanistan…