1. For time: 30 Front Squats, 155/105 then, 9-6-3 reps of: Jerk, 155/105 Muscle ups  ( sub dips) 2. Clean and Jerk EMOMx12 First 3 minutes:  4 Clean and Jerks, Heavy as possible Second 3 minutes: 6 Clean and Jerks, Heavy Third 3 minutes: 8 Clean and Jerks, Moderate Final 3 Minutes: 10 Clean and […]

1.  Metcon “Annie” 50-40-30-20-10 reps of: Double unders Abmat Sit ups This is a GLORY BOARD workout. Glory Board WODS must be completed RXed and are held to a very STRICT standard. If you think you can make The Board inform your trainer and they will be all over your form like a fart in […]

“Fran” 21-15-9 of: Thrusters, 95/65 Pull ups   This is a Glory Board workout. Glory Board WODS must be completed RXed and are held to a very STRICT standard. If you think you can make The Board inform your trainer and they will ride your form like a Harley on a bad road.

1. For time: with a partner (break up reps however you need) 30-20-10-20-30 reps of: KBS, 53/35 Box Jumps, 24/20″ – games standards 400m Run after ever round or Double unders if below 30 degrees. 2. Strength Back Squat x 10 rep max each partner

1.  Metcon AMRAP 10: 15 Wall Balls, 20/14 30 Double unders 2.  Skills 3 rounds NOT for time of: 10 OHS, 65/45