With a partner, complete for time: 50 shuttle runs (10 yds), partner holds pull up position 50 box jumps (24/20"), partner holds ring support 50 burpees, partner holds front rack (135/95#) Community Notes:  Happy Birthday…

Alternating EMOM for 30 minutes of: Clean (90%) Power clean (90%)  

AMRAP in 20 minutes of: 2 muscle ups 4 power snatches (135/95#) 200m run Community Notes:  Happy Birthday Rob!!

"WOD for Dogs: Dog Gone Good" 3 rounds for max reps, with 1 min at each station and 1 min rest bet. rounds: Thrusters (75/5#) KB swings (53/35#) Jumping air squats (6" clearance) Lateral burpees 5 meter shuttle sprints WOD…

Complete 5 rounds for time of: 3 power clean and jerks (225/135#) 10 wallballs (20/14# to 11/10') 40 double unders

AMRAP in 10 minutes: 10 box jumps 10 hand stand push ups 10 burpees Community Notes: This Saturday the workout of the day will be the "WOD for Dogs" fundraiser. To accommodate larger-than-normal classes, your…

Banded Deadlift 10x1 Then 20 minutes to work toward a 2014 goal Community Notes:  Happy Birthday Tana!!

Shoulder Press 5-5-5-5-5 Then "The Baseline" 500m row 40 squats 30 sit ups 20 push ups 10 pull ups

 In 20 minutes complete: 400m farmer's carry (53/35#) then AMRAP of 5 front squats (125/85#) 7 toes to bar WOD Notes:  Compare to 110831.

Bamboo Overhead Squat 3x5 Then Overhead Squat 2-2-2-2-2-2 WOD Notes:  Compare to 131101.