Hang clean 3-3-3-3-3 Then Complete 3 rounds for time of: 20 hang power clean (95/65#) 20 double unders WOD Notes: Compare to 120116.

Complete 5 rounds for time of: 10R one arm DB thrusters (45/25#) 10 burpees 10L one arm DB thrusters (45/25#) 10 yd handstand walk WOD Notes:  The scales for handstand walks will be (in order):…

Complete 21-15-9 reps for time of: KB swings (70/53#) Chest to bar pullups Box jumps (30/24") WOD Notes: Box jumps will be Games standard (pause on top).

Shoulder Press 5-5-5-5-5 Then  500m row (for time) And Hollow Rocks 50 front / 50 back Notes: We have a regular Friday schedule today! Join us at 6:15am, 9:30am, 4:30pm, or 5:30pm.

Front squat 5-5-5-5-5 Then 30 weighted box jumps (24/20", not for time) WOD Notes: Compare to 120606.

"Partner Interval Cindy" AMRAP in 20 minutes of: 5 pullups 10 pushups 15 squats WOD Notes: Partner 1 completes one full round while partner 2 rests, then switch.  Complete as many rounds as possible in 20…

"Hit and Run Grace" Run 400m 15 clean & jerks (135/95#, NTE 75%) Run 400m 10 clean & jerks Run 400m 5 clean & jerks WOD Notes:  “Grace” is a benchmark workout of 30 clean…

Deadlift 5-5-5-5-5 Then  Sled drag 4 x 30 yd (40% SDC) WOD Notes:  The SDC (sled drag constant) is your deadlift and bodyweight added together.

ICA Grand Opening WOD Complete 5 rounds for time of: 7 bar facing burpees 14 overhead squats (95/65#) WOD Notes:  This is the workout that we used at our grand opening celebration a little over…

"300 " Complete for time: 25 pull ups 50 deadlifts (135/95#) 50 push ups 50 box jumps (24/20") 50 floor wipers 50 one arm DB clean & jerks (35/15#) 25 pull ups WOD Notes: This…