Overhead Squat 5-3-3-2-1-1 Then 5 rounds for time of: 10 OHS (95/65#) 30 Double Unders

"How hard will you work when we're not keeping score?" Complete 5 rounds of the following: Row Mountain climbers Med ball clean (20/14#) Sit ups Shoot throughs Box jumps (24/20") We will perform the above…

Banded Back (B0x) Squat - 12 sets of 2 @ 50% of your 1RM Then 5 rds for time of: 5 deadlifts (50% 1RM) 7 bar facing burpees WOD Notes: Today is a dynamic strength…

MATT KEEPING SCORE - EVERY ROUND COUNTS! "Cindy"  AMRAP in 20 minutes of: 5 pull-ups 10 push ups 15 squats WOD Notes: Today we continue our trend of benchmark WODs with Cindy - an oldie…

"Hit-and-Run Grace" For time complete: 400m run 15 clean and jerks (135/95#) 400m run 10 clean and jerks 400m run 5 clean and jerks WOD Notes: "Grace" is a benchmark workout of 30 clean and…

"Filthy Fifty" (a benchmark WOD) 50 box jumps (24/20") 50 jumping pull ups 50 kettlebell swings (53/35#) 50 walking lunge 50 knees to elbows 50 push press (45/35#) 50 back extensions 50 wall ball 50…

Shoulder Press 5-5-5-5-5 Then Max weighted push-up Community Notes: Happy hour is on again tonight! 6:15(ish) at the Bistro on Bridge. Join us for the WOD, the wings, or both!

"Annie" (a benchmark lady) 50-40-30-20-10 of: Double Unders Sit ups Then Skill - Rope Climbs WOD Notes: This is designed to be a short metcon - meaning ideally it should be sub-10 minutes. However, we…

Deadlift 1-1-1-1-1-1-1 Then Complete 3 rounds for time of: 45 ft walking lunge 15 air squats 45 ft broad jumps 15 air squats WOD Notes: Today we will find your 1 rep max deadlift, so…

For time, complete: 100 Sumo Deadlift High Pull 100 Shoulder-to-Overhead (95/65#) WOD Notes: You can complete the reps in any order, as long as you total 100 SDHP and 100 S2O. Beginners may scale to…