Rack pulls 2-2-2-2-2-2 And 800m sled drag (20% SDC) WOD Notes: Rack pulls are deadlifts done with the bar starting from an elevated position. For tomorrow's WOD we'll elevate the bars using one 45# plate…

"Regional Event 3" 30 burpee muscle ups for time (rings set to 88"/82") WOD Notes:  The time cap for this WOD was 7 minutes for Regionals athletes. We'll have a time cap of 21 minutes…

Banded Box Back Squat 10x2 (30% bar, 50% band) Then 4x8 GHR (glute ham raise) from floor  

"Regional Event 6" 100 double unders 50 hand stand push ups 40 toes to bar 30 shoulder to overhead (160/100#) 90' walking lunge (160/100#, front rack) WOD Notes: For the Regional competitions, there was a…

3 rounds for time of:  30 wall balls (20/14# to 10/9') 400m run with medicine ball WOD Notes: You must hold the medicine ball throughout the entire workout. There is a 5 burpee penalty if…

Open Gym! Join us between 8:00 and 11:00 a.m. for Open Gym. You have full access to the gym for 3 hours... to do any workout you want! It's a great chance to pick a…

Clean and Jerk 1-1-1-1-1-1-1 Then EMOM for 6 minutes: 2 clean and jerk (80-85%) WOD Notes: Full squat is NOT required for either the 1RM or the EMOM. Get the weight from ground to overhead…

Complete 10-9-8-7-6-5-4-3-2-1 reps for time of: Overhead squat (115/75#) Box jumps (24/20") Community Notes:  Happy Birthday Garrett!!

Bamboo bench press 15-15-15 Bamboo overhead squat 5-5-5-5-5 Then Lower yourself to a front lever 10 times  

Partner Interval Complete 20 rounds (10 each) for time of: 7 power cleans (95/65#) 7 thrusters (95/65#) 7 toes to bar (or toes through rings) WOD Notes:  Partner 1 will complete one full round while…