Find your max weight at the following complex:  4 deadlifts 3 hang power clean 2 front squat 1 jerk Then Cash out: Max duration bar hang (aka - hang on the bar as long as…

Banded sumo deadlift 10x1 (60% of 1RM sumo deadlift) Then Assistance: Sled drag 400m (30% of 1RM deadlift) WOD Notes: The deadlifts are designed to be done with very little rest, approximately 45 seconds between sets.…

Bamboo Day! Overhead squat 3-3-3 Bamboo bench press 15-15-15 Weighted box jump 1-1-1-1-1-1-1 WOD Notes: You all did a great job with two intense WODs on Monday and Tuesday! Join us Wednesday for an "active…

Girls Gone Wild (Part 2) 21 deadlifts (225/155#) 21 handstand push ups 21 (squat) clean (135/95#) 21 ring dips 21 thruster (95/65#) 21 pull ups WOD Notes: Today's WOD is based off another 3 benchmark…

Girls Gone Wild (Part 1) 400m run 21 kettlebell swing (53/35#) 12 pull ups 400m run 30 box jump (24/20") 30 wall ball (20/14# to 10') 400m run 15 overhead squat (95/65#) 400m run (record…

In teams of 4, complete 4 rounds of: 2 athletes alternate sandbag carry 800m run 2 athletes alternate rope climbs (sub rope pull) There will be two scores per team: time and total rope climbs.…

Power Clean 1-1-1-1-1-1-1 Then At 60% of your 1RM, perform 4 power cleans on the minute for 6 minutes Notes: Compare to 111118

Front Squat 3-3-3-3-3 Then With a 5 minute running clock complete: 80 air squats AMRAP double unders Score is total double unders completed. Note:  Please remember to sign up for the 6:15 a.m. class if…

AMRAP in 20 minutes of: Max consecutive handstand push ups (or push ups) 400m run WOD Notes: Today's score will be the total number of handstand push ups (or push ups) completed. You start with…

7 rounds for time of: 7 kettlebell sumo deadlift high pull (53/35#) 7 kb swing 7 kb goblet squat WOD Notes:  Advanced athletes should consider using 70/53# kettlebells.