CLASS IS AT 8:00 a.m. WOD Teams of 2 AMRAP 20: 14 kb Swings (70/53) 14 Box Jumps (24″/20″) Row 400m 14 burpees Row 400m *one person works at a time

WOD 30 Rounds: 5 Wall Ball Shots (20/14) 3 Handstand Pushups 1 Power Clean (225/155) *scale weight accordingly COMP WOD 1. Conditioning “Hollyman” 30 RFT: 5 Wall Balls, 20/14 3 HSPU 1 Clean, 225/155 2. Gymnastics 4 sets of 60% of your best set of unbroken muscle ups – unlimited rest between sets. For example, […]

WOD 5 Rounds: 12 Hang Power Snatches (95/65) 15 Pull-Ups COMP WOD 1. Snatch A. Work up to a heavy Snatch B. Work up to a a couple moderate weight Pausing OHS 2. Conditioning 5 RFT: 12 Hang Power Snatch, 95/65 15 C2B Pull ups

Open gym 12-1pm TODAY!  Rest Day!

Olympic Lifting TONIGHT 6:30-7:30pm WOD 2,000 Meter Row or 1mile run 200 Double-Unders 200 Meter Walking Lunge COMP WOD 1. Conditioning 2,000 Row 200 Double unders 200m Walking Lunges 2. MidLine Conditioning 75 situps 75 supermans