In teams of 4, 2 working at a time, complete: 200 squats 150 KB swings (53/35#) 100 sit ups 50 burpees 25 wall climbs 50 burpees 100 sit ups 150 KB swings (53/35#) 200 squats…

Clean 1-1-1-1-1 Then 75 tuck ups NFT WOD Notes:  Compare to 150203. Community Notes:  Our friend Rob Miller (also running Will WOD for Beer tomorrow) will be running a fundraiser for the Special Olympics on…

Come in between 4:30 and 7:30 to make up one of the last 6 workouts.  This week the choices are: AMRAP in 12 of either 3 HSPU, 6 pistols, 9 pull ups or 6 pull…

Overhead Squat 6x1 (~90%) Then Tabata hang muscle snatch (40% 1RM snatch)

Complete 2 rounds, each for time of: 500m row 30 thrusters (95/65#) 10 muscle ups WOD Notes:  The sub for muscle ups will be ring rows and ring dips (10 and 10 or 20 and…

"Fight Gone Strong" Complete 3 rounds of 1 minute at each of the following stations: rope climbs tire flips (huge/big) keg presses (105/75#) farmer carries (106/70#, 5 yds = 1 rep) stones to shoulder (145/115#) Rest…

Barbell turkish get up RT 1-1-1-1-1 Barbell turkish get up Lt 1-1-1-1-1 Then 400m sled drag NFT (30% SDC) Community Notes:  Congratulations to Fili on his wedding  day!!

AMRAP in 12 minutes of either: 3 handstand push ups 6 pistols 9 pull ups OR 6 push ups 9 pull ups 12 squats WOD Notes:  Today you get to choose which version you want…

Complete for time in any order: 300 double unders 100 sumo deadlifts (40% 1RM) WOD Notes:  You can tackle this workout in any order you like.  Break it into 10 rounds of 30 and 10…

Bench Press 8x1 (reverse banded, 100%) Then  5x10 floor presses and floor wipers (50% 1RM) WOD Notes:  Similar to the reverse banded squats last week you should be using thin bands (MF or MM) and…