Teams of 3 complete: 5k run 300 wallballs (20/14# to 10/9') 200 ring rows WOD Notes:  This is a long team metcon; likely in the 30+ minute range. You can break this workout up any…

Complete 10-9-8-7-6-5-4-3-2-1 reps for time of: back squats (60% 1RM) chest to bar pull ups WOD Notes:  This workout is a HEAVY metcon.  Ideally the back squats will be taken from the floor.  People with…

AMRAP in 11 minutes of: 10  single arm KB thrusters (53/35#, 5R/5L) 20 KB swings (53/35#) 30 double unders WOD Notes: This is going to be a hard breathing metcon right out of the gates. …

Sumo Deadlift 1-1-1-1-1-1 Then 5x5 glute hamstring raises WOD Notes:  This concludes our month of maxing out.  Get heavy and keep it pretty!  Compare to 150209.

Complete for time: 50 burpees 50 deadlifts (135/95#) 50 wallballs (20/14# to 10') 50 push ups 50 slam balls (40/30#) 5 rope climbs WOD Notes:  This is designed to be a medium length chipper in…

"Olympic Total" Snatch 1-1-1-1-1-1 Clean and Jerk 1-1-1-1-1-1 WOD Notes:  Compare snatch to 150221.  Compare clean and jerk (and olympic total) to 141104.

AMRAP in 20 minutes of: 400m run 10 power clean and jerks (135/95#) WOD Notes:  The goal today is metcon all the way.  You should be striving to complete the round of clean and jerks…

5 rounds (not for time) of: Max consecutive front squats (75% 1RM) Max consecutive toes to bar Rest 2-3 minutes WOD Notes: This is meant to be a strength day... go heavy! You should be targeting…

With a partner complete 2 rounds for time: 1000m row 50 DB thrusters (30/20#) 30 pull ups WOD Notes:  Partners may switch at any time and you do not need to share the work evenly.…

10R/10L KB arm bar (53/35#) Then  Overhead Squat 1-1-1-1-1-1-1 WOD Notes: Today we are establishing a new 1RM overhead squat. Athletes with shoulder limitations should front squat instead. For a video demonstration of a KB arm…