Overhead Squat 10-10-15 Then Timed 800m run Compare 800m run to 120217. WOD Notes:  The goal on the overhead squats is to find a 15 rep max.  The two sets of 10 should be at…

Complete a 4 minute AMRAP at each station: Double unders Kettlebell swings (53/35#) Row (10 meters = 1 rep) Box jumps (24/20") Rest 3 minutes between each exercise. Community Notes: Happy birthday to Meghan Rosser and…

Complete for time: 30 back squats (155/105#) 200 m run 20 back squats  400 m run 10 back squats  800 m run WOD Notes:  Bring cold water!

Thruster 3-3-3-3-3 Then In partners: 150 wallballs (20/14# to 10/9') Pushup holds Compare thruster to 111226 WOD Notes:  For the wallballs, one partner holds the pushup position while the other is completing wallballs.  Wallballs may only be completed…

In groups of 3 (2 advanced), 1 person working at a time, complete: 50 wall climbs 200 toes to bar 200 abmat back extensions 200 bear sliders (6' mat = 1 rep) WOD Notes:  The…

Zercher Box Squat 12x2  Assistance: 800m unbroken sled drag (20% of 1RM deadlift) 50 toes through rings WOD Notes:  The Zercher squat places the bar in the crook of your elbows.  It is an excellent…

Complete 5 rounds for time of: 5 shoulder to overhead (185/125#)  NTE 75% of 1RM Jerk 10 box jump overs (24/20") 1 rope climb 200 meter dash

Bamboo bench press 10-10-10 Then Bench press 3-3-3-3-3 WOD Notes: The bamboo bench press is for warm up, not for max weight. The 5 sets of 3 bench press are for max weight! Compare to…

“Fran” 21-15-9 of thrusters (95/65#) and pull ups WOD Notes: Compare to 120208 or 110928 (or check their respective make up days) Community Notes: Only 1 more day until our Running Form Workshop with Tim Pappas! It…

AMRAP in 18 minutes of: 30 consecutive double unders 15 consecutive kettlebell swings (53/35#) WOD Notes: For today's WOD,  each set of DU and KBS must be unbroken. If you complete 28 DU and trip…