Complete for time: 30 wall ball (20/14# to 10') 20 burpees 10 toes to bar 5 rope climbs 10 toes to bar 20 burpees 30 wall balls WOD Notes: Rx today requires men and women…

Push Press 5-3-3-2-1-1 Then For time complete 10-9-8-7-6-5-4-3-2-1 of: Push press (50% 1RM) Sit ups WOD Notes: Compare push press and short metcon to 111115 (or if it's not there, check that week's make up day!) Community Notes:…

In teams of 4 complete the following for time: 250 pull ups (chest to bar advanced) 250 KB swings (53/35#) 250 double unders 250 overhead squats (95/65#) WOD Notes: This workout is slightly modified from the…

Banded deadlift 12x1 @ 60% of 1 RM Then Cash out: Sled drag 200m unbroken @ 35% of 1RM deadlift And Assistance: 100 abmat butterfly sit ups (not for time)

Complete 3 rounds for time of: 20 squat snatch (95/65#, NTE 60% of your 1RM squat snatch) 30 vertical jump (18/14") WOD Notes: Today's WOD requires a full squat snatch. Please choose a weight where…

Back squat 3-3-3-3-3 Then Complete 4 rounds for time of: 200m sprint 25 air squats Compare 3 rep max back squat to 110927.

"Nate" AMRAP in 20 minutes of: 2 muscle ups 4 handstand push ups 8 kettlebell swings (70/53#) WOD Notes:  Nate is a hero WOD in honor of Chief Petty Officer Nate Hardy, who was killed…

Complete 3 rounds for time of: 800m run 15 box jumps (32/24") 30 push press (95/65#) WOD Notes: There will be a 30 minute time cap on this WOD.  As usual, we will scale distances, heights…

AMRAP in 15 minutes of: 10 chest to bar pull ups 10 deadlifts (205/135#) WOD Notes:  The deadlift weight should not exceed 50% of your 1RM deadlift. To scale the chest to bar pull up,…

1 rep max turkish get up Then 1 rep max hang power clean Compare turkish get up to 111122.  Compare HPC to 3rm on 110906.