Complete 3 rounds of: 1-arm DB thruster (50#/30) 40 seconds 20 seconds rest strict pull ups 40 seconds 20 seconds rest 1-arm DB power snatch (50#/30) 40 seconds 20 seconds rest mountain climbers 40 seconds…

Power Clean 5x3 (80% 1 rep max) Then complete for time: 12 DB thrusters (50/35#) sprint 40 yds 12 KB swings (70/53#) sprint 40 yds 12 push ups sprint 40 yds 12 KB swings (70/53#)…

"Tillman" Complete 7 rounds for time of: 7 deadlifts (65% 1 rep max) 1 full gasser (4x50m shuttle run) 15 pull ups WOD Notes:  This is a difficult hero WOD.  Consider scaling to fewer rounds…

AMRAP in 5 minutes of: 5 front squats (135/95#) 10 dynamic push ups Rest 5 minutes AMRAP in 5 minutes of: 5 back squats (135/95#) 5 strict pull ups

Complete for time: 30R/30L KB step ups (53/35# each hand, 20/16") 50 strict pull ups 100 banded good mornings WOD Notes:  The work may be broken up however you like.  Compare to the CFFB site…

Complete max reps of: 50# DB push press in 60s 60s rest 50# weighted pull ups in 60s 60s rest row (1 cal = 1 rep) in 60s 60s rest burpees in 60s Repeat Community…

Death by Back Squat (50% 1RM) Complete 1 back squat the first minute, 2 back squats the second minute, 3 back squats the third minute and so on... WOD Notes:  Record your score as the…

Complete 21-15-9 reps for time of: Dumbbell hang cleans (45/30#) Burpees WOD Notes: Pick a dumbbell weight that you can easily do 10 in a row. These are full squat cleans. Compare to CFFB WOD…

Last Day of Black Out! Apparel Notes:  For everyone who ordered a sweatshirt yesterday, please reply to your own comment with what size you would like.

Complete for time: 7 power clean and jerks (155/105#, NTE 80%) 5 handstand push ups 6 power clean and jerks (155/105#) 10 handstand push ups 5 power clean and jerks (155/105#) 15 handstand push ups WOD Notes: The sub…