Complete 42-30-18 reps for time of: Wallballs (20/14# to 10/9') Burpees WOD Notes:  This workout is designed to be a fast lung burner.  The burpees shouldn't be at a sprint pace but shouldn't be slow…

Snatch 1-1-1-1-1-1-1 (5s pull to above knee) Then 500m row for time WOD Notes:  The 1 rep max snatch today will begin by very slowly lifting the bar off the floor and getting it to…

Complete 4 rounds for time of: 7 muscle ups 200m run 30 second L-sit hold 200m run WOD Notes:  This workout is not particularly fast but is fairly challenging.  The L-sit hold should ideally be…

DB shoulder press 1-1-1 DB push press 3-3-3 DB push jerk 5-5-5 WOD Notes:  This is a heavy shoulder day!  The goal is to find a 1 rep max strict press, 3 rep max push press…

In 6 minutes complete: 400m run Then in the remaining time AMRAP: 15 goblet squats (70/53#) 50 double unders Rest 2 minutes and repeat for a total of 3 rounds. Reminder:  Jon Herting is coming…

Complete for time: 30 power clean and jerks (135/85# NTE 60% 1RM) 10 box jumps (24/20") 20 power clean and jerks (135/85#) 20 box jumps (24/20") 10 power clean and jerks (135/85#) 30 box jumps…

Front Squat 3-3-3-3-3 Then 1 arm KB front rack carry 200m R/L PT Notes:  Physical Therapist John Herting is holding hours again at ICA on Saturday, March 12 during gym hours.  If interested, you can…

21-18-15-12-9-6-3 of KB sumo deadlift high pull (53/35#) Wall ball (20/14# to 10/9') Tuck ups WOD Notes: Today should be a medium metcon, great for recovery for anyone beat up from Friday's lunges. Open Notes:…