1.  Metcon For Time: 100 SDLHP  25/45 immediately followed by 21-15-9 of: KBS, 70/53 Burpees 2.  Clean and Jerk  1 Squat Clean and Jerk OTM x 7 at 75% 3.  Squats A.  Back Squat 2×3 B.  Front Squat 10×1 across  

MOBILIZE!!!

WOD: 1 min max reps of wall ball 1 min max reps of double unders 400 m run 3 rds *Score = time in seconds – total reps (low score wins) Strength: 10 min to get max squat clean If it is raining or snowing we will do Fran Sliders (if just cold we will... Continue Reading

1.  Metcon AMRAP 15: 9 Deadlifts, 225/155 12 Med ball throws (lay on back and throw ball to ceiling) 15 Box Jumps, 24/20″ 2.  Skills Hang Snatch, 10 x 2 at 65-75% – be fast under the bar.     Don’t forget about Striking class tonigh... Continue Reading

Lets honor all of our VETS today!!! V-ups x 75 Elevated push-ups x 50 (feet elevated) Two mile run Squat cleans x 25  105/155