Team WOD In Teams of 2: 5 Hand Stand Pushups 10 Jumping Lunges 15 KBS (35/55) 10 total Rounds (5 each) -One person working at a time then… Complete 10 total stair runs (5 each) -While partner is running stairs other partner is flipping the tire Score = total Tire flips completed

The New Barbie…. SWOD In 12 min build to a heavy 1 rep Front Squat WOD For time: 30 pull ups 21 squat cleans (65/95) 30 push ups 15 squat cleans (75/115) 30 med ball sit ups 9 squat cleans (95/135) 30 box jumps (24/30)

no mobility tonight @ 5:30 Sorry for the inconvenience See you tomorrow!!

Rest day!! Get to the gym and mobilize. 12-1pm & 5:30-6:30pm Gym Notes For those of you that might not know our amazing Open Gym coach Shane is getting married this Sept! We are really excited for him and his knew wife to be Shera.  We wish you both the best of luck!  On top […]

SWOD Clean (Full Squat) from box 5×2 Rest 45 sec – 1min between sets Notes -bar should start above knee -go as heavy as possible with PERFECT form, when form alters stop adding weight. WOD 10-8-6-4-2 Hang power snatch T2B Then Rest 1 min 800 meter sprint Cool Down Take 10 mins to roll or […]