Team Wod Teams of 3 Congo line format 15 Power Cleans 105/155 30 Pull-ups 45 KBS 24/45 60 Lunges (30 each leg) 75 Box Jumps 16/20

Strength: 3 position snatch for 10 minutes: use this as a warm up or practice (go light) 1 from floor + 1 from 2 inches off of floor + 1 hang squat snatch WOD: 800 m 30 pull-ups 30 thrusters 65/95 400 m 15 thrusters 15 pull-ups 800 m

REST DAY! Get outside and enjoy what’s left of summer. See you Friday. Mobility today @ 12-1pm & 5:30pm

4 rds Fight Gone Bad style 1 min at each station Push-Press 45/75 Double unders SDLHP 45/75 Wallball sit-ups Rest 1 min. between rds Score is total reps Gym note: We have had some people approach us about putting together a re-order on apparel. If you are... Continue Reading

Strenght: Clean and jerk 5 x 2 x 75% Then: 15 burpees 30 wall-ball 15 burpees 30 box jumps 15 burpees 30 kbs 35/45 15 Burpees Rest 2 min. Then: EMOTM for 10 min. 5 wall-balls 5 box jumps 5 kbs 35/45 *If you can’t complete the reps in a minute drop t... Continue Reading