Today may or may not be a TEAM WOD and it may or may not involve the stairs…. Show up and you will find out!

Conditioning AMRAP 17: 20 Calorie row/300 meter sprint 17 Power Snatches (75/55) 20 Box Jumps (24/20) 17 Wallballs (20/14) Midline 2-3 rounds 1 min Plank 20 russian twist 1 min boat hold 20 super mans or 15 back extensions on GHD

“Big Clean Complex” 6 Sets of the Following Complex: High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split ... Continue Reading

Active Recovery Day! Open Gym 5:30-6:30am & 5:30-6:30pm

Conditioning 21 Thrusters (95/65)(75/55) 21 KB Swings (70/53)(53/35) 400m Run 15 Thrusters 15 KB Swings 400m Run 9 Thrusters 9 KB Swings 400m Run