Complete 4 rounds each for time of: Row 250m 15 thrusters (75/55#) 10 burpees Rest between rounds.

Deadlift 6x2 (hold for 5 seconds on the knee cap when lowering) Then Max double unders in 5 minutes. Note:  During the evening classes we will have a massage therapist (possibly 2) who come highly…

Complete 3 rounds for time of: 30 KB swings (70/53#) 20 toes to bar 3 rope climbs WOD Notes:  Remember to bring those climbing socks!

WOD Notes:  Last weekend both classes were full by Friday afternoon and neither class was full on Saturday morning.  Both classes are full right now!  Please only sign up in advance if you are committed…

Front Squat 8x3 (80% 1RM) Then take 10 minutes to work on muscle ups (consecutive, ring dips, transitions, strict pull ups etc)

Complete for time: 25 sit ups 25 toes to bar 25 evil wheels 25 hollow rocks 25 Russian twists (45/25#) 25 second L-sit hold 25 banded good mornings 25 butterfly abmat sit ups (GHD advanced)…

“Air Force WOD” Complete for time: 20 thrusters (95/65#) 20 sumo high pulls (95/65#) 20 push press (95/65#) 20 overhead squat (95/65#) 20 front squat (95/65#) You must complete 4 burpees at the start of…

Hang Power Snatch 8x3 (75% power snatch) Then 30 partner medball tosses (underhand) Reminder:  Tomorrow (Monday) is the last day to bring in gifts/donations for our families in need!  Envelopes for cash or gift cards…

Complete 3 rounds for max reps of 1 minute on, 1 minute off: DB Thrusters (50/30#) Bar Muscle Ups Row (1 cal = 1 rep) Burpees

Complete for time: 100 wall balls (20/14# to 10/9') 50 deadlifts (155/105#) 25 chest to bar pull ups 50 box jumps (24/20") 100 double unders WOD Notes: There will be a 25 minute cap on this workout, so please choose…