Rack Pull 3x1 (4", 100% 1RM deadlift) Then 50 yd handstand walk NFT WOD Notes:  The goal for the deadlifts today is to get to a VERY heavy weight and try for 3 singles.  We…

Complete 5 rounds for time of: 5 thrusters (155/105#) 10 toes to bar 15 burpees

EMOM for 15 minutes of: 2 hang cleans (80%) Then  10 front levers NFT

AMRAP in 10 minutes: 10 KB swings (70/53#) 60 yd shuttle run Coaching Notes:  Dave will be coaching his test class tonight at 6.  Be sure to show up so he can coach a big…

"Core Gone Bad" Complte 3 rounds of 1 minute at each station: row (1 cal = 1 rep) walking lunges (53/35#) Russian twists (45/25#) power cleans (135/95#) farmer's carries (106/70#, 5 yds = 1 rep) Rest…

With a partner complete 11-10-9-8-7-6-5-4-3-2-1 reps for time of: power snatch (115/75#) box jumps (30/24") pull ups burpees WOD Notes:  Partners will alternate sets fully completing one movement before moving to the next.  Ex:  John…

Overhead Squat  with a 5 second pause 1-1-1-1-1-1-1 Then 5x5R/5L overhead walking lunges (30-50% 1 RM) Community Notes:  Happy Birthday Adam and Justin!!

Complete 2 rounds for time of: 800m run 10 muscle ups 50 push presses (75/45#) Community Notes:  If you don't have a 2015 Goals Card on our bulletin board, make a point to fill one out…

Sumo Deadlift 6x2 (90%, 3 second eccentric) Then 2 x 80 yd prowler push (heavy) Apparel Notes:  We have some baby blue (last year's) ICA hoodies on sale for $20 a piece.  Size L and XL!

Complete 50-40-30-20-10 reps for time: KB swings (53/35#) sit ups