Complete 5 rounds of 30 seconds on, 30 seconds off: Row (1 cal = 1 rep) Lateral burpees over bar  Thrusters (135/85#) Community Notes:  Happy Birthday to Heather, Kyle M. (aka Moore) and Joel V!

Complete 6 rounds, each for time: Row (250/200m) 9 power cleans (135/95#) 7 chin ups Rest 2 minutes between rounds. WOD Notes: We'll record the time for each round. Scale as needed to keep moving…

Complete 5 rounds for time of: 20 push ups (advanced = HSPU) 30 walking lunges (one 50/35# DB held at chest) 40 Russian twists (25/15#)  

AMRAP in 10 minutes of: 4 deadlifts (315/205# NTE 75% 1RM)) 10 push ups WOD Notes:  Pick a weight for the deads that will allow you to keep a straight spine and go unbroken through…

AMRAP in 14 minutes of: 7 front squats (165/115#) 7 toes to bar 7 box jumps (28/24")

Complete 10 rounds for time of: 3 power snatches (135/95#) 7 burpee box jumps (24/20") WOD Notes: Picking the right scales/modifications will be important to keep this workout in the right time domain! There will…

Complete 5 rounds for max reps of: 30 seconds hang power clean (135/85#) 30 seconds rest 30 seconds lateral hops (over the barbell) 30 seconds rest 30 seconds floor wipers 30 seconds rest WOD Notes:…

AMRAP in 15 minutes: 5 strict pull ups 10 power cleans (125/85#) 15 push ups Community Notes:  Happy (real) Birthday to Karen Smith!

Complete 7 rounds for time of: 25 yards overhead walking lunge (45/25# plate)  15 box jumps (24/20") Cash out:  WALK for 15 minutes with 50/35 lbs wreck bag for max distance Reminder: If you registered…

WOD Notes: Today is the last day of blackout week! Did anyone enjoy it so much that you're not checking the blog from now on? Yoga Notes: Today's 11:15am yoga class is FREE for all ICA members…