WOD: On a 30:00 min clock: Part 1: For Time: 60/53/46 Calorie Row 45 Chest to Bar Pull-ups 30 Back Squats 135/95/65 (clean weight then put on back) 15 Bar-Facing Burpees Part 2: In Time Remaining in 30:00 mins Work to Establish a Heavy Single Back Squat *can come off the rack *2 scores today. 1 will be the time for the WOD and 2 will be weight lifted on squatRead more

COACH CHOICE JUST SHOW UPRead more

For Time: 9 Strict Presses 75/55/45 9 Strict Pullups 400m Run Rest 1 min 15 Push Presses 95/65/55 15 Pullups 400m Run Rest 1 min 21 Push Jerks 135/95/65 21 CTB Pullups 400m runRead more

Strength: Bench Press (13 minutes to complete) 10.9.8.7.6.5.4.3.2.1 reps add weight to each new set ending with a heavy set of 1 rep. start very light WOD: 3 rounds NOT for time 10 Wallwalks 10 Box Jumps 30/24/16 25 ab mat situps *rest 1-2 minutes after each round. start anywhere you want *20 minutes to finishRead more

Strength: Front Squat 10 MIN EMOM 2 FS all at 75% of 1rm WOD: 4 MIN AMRAP : 15/12/9 Calorie Row 15 Toes to Bar 15 Front Squats (95/65) [Rest 4 Minutes] 4 MIN AMRAP: 12/9/6 Calorie Row 12 Toes to Bar 12 Front Squats (115/75) [Rest 4 Minutes] 4 MIN AMRAP: 9/6/3 Calorie Row 9 Toes to Bar 9 Front Squats (135/95/85) Score =TOTAL REPS across all 4 AMRAPSRead more