Clean 1-1-1-1-1-1-1 Then EMOM for 8 minutes of 2 cleans (70-80%) WOD Notes:  Compare to 121020.

3 rounds each for time of: Kettlebell power snatch 10L/10R (53/35#) Wall ball 20 reps (20/14# to 10/9′) Pull ups (10 reps beginner, 20 reps advanced) Overhead squat 20 reps (65/45#) WOD Notes:  Each round should be…

25-20-15-10-5 of: Push up (Men’s Rx = clapping) Sit up Hang Power Clean (95/65#) One rope climb after each round WOD Notes:  Compare to 110921.

Overhead Squat 5-5-5-5-5 Then Max consecutive wallballs (20/14# to 10/9') WOD Notes:  Compare to 130108.

Run 5k for time WOD Notes: Start by re-reading this post on cherry picking, then come join us tomorrow for a beautiful spring run! The 5k will be  6 laps of our 800m course plus a 200m…

AMRAP in 18 minutes of: 50 double unders 20 front squats (95/65#) 10 ring dips Community Notes:  Good luck to T on her first strongwoman competition this weekend!

Shoulder Press 8x3 (80-85% of your 1RM) Then Tabata partner leg tosses Note:  Today is the first Friday 12:00 class! Community Notes: Happy Birthday Laurie!!

Complete 2 rounds for time of: 20 KB swings (70/53#) 30 toes to bar 800m run

Complete 5 rounds for time of: 3 cleans (205/135#, NTE 85% 1RM) 10 burpee pull ups WOD Notes: Remember, if it doesn't say "power" in front of it... it requires a full squat! This WOD…

Deadlift 2-2-2-2-2-2 Then 400m sled drag (25-30% SDC) WOD Notes:  The SDC, or sled drag coefficient, is your body weight plus your 1 rep max deadlift.