1.  Metcon “Open 12.3” AMRAP 18: 15 Box Jumps, 24/20 12 Shoulder to Overhead, 115/75 9 TTB 2.  Skill Work EMOMx12: Odd:  3-6 Squat Therapy Even:  3-6 Muscle ups or dips Affiliate Cup: The Wyoming Affiliate Cup is this Sat. Who is the fitte... Continue Reading

Striking!!!!!

1.  Metcon 4 RFT: 12 C2B 9 Deads, 185/135 6 Hang Power Clean, 185/135 3 Jerks, 185/135 2.  Skills 30 Strict C2B Pull ups – Only one set per minute.  If you complete 6 reps in your first set, rest till the start of minute two and start your count... Continue Reading

1. Metcon AMRAP 7 of: up ladder by 3’s of: Front Squat, 115/80 Box Jump, 24/20 complete 3 squats and 3 box jumps, then 6 of each, 9 of each, and continue as far as possible inside of 7 minutes. 2. Snatch Technique A.  Work up to a heavy single Sna... Continue Reading

Rest Day!!!!