WOD 9/27/19

Hammer 5 RFT 5 Power Cleans (135/95) 10 Front Squats 5 Jerks 20 Pull-ups 90 sec rest post: stretching/mobility w Coach

WOD 9/26/19

Start at any block For time 3 rounds 12/8 cal bike 12 T2B 12 burpees 3 rounds 400 m Row 15 wall balls 20 sit ups 3 rounds 12 kB/dB push press 12 slam balls 2 Laps Rest as needed between...

WOD 9/25/19

Strength: Deadlift 10 Min E2MOM 2 Deadlifts + 8 V-ups, increasing weight each round WOD: 8 Min Amrap 15 Deadlifts (185/135) 15 Box Jumps Post: 3 RFT 15 Am. KBS 10 Weighted Step-ups...

WOD 9/24/19

Skill: Bar Muscle-ups Spend 15 min working on muscle-up progressions WOD: 10 RFT 7 Bar=facing burpees 3 Thrusters (95/65) Post: 1200 m burden run (with med ball)

WOD 9/23/19

Strength: Strict Press 6 Min EMOM 3 Strict Press, increasing weight each round WOD: ’Happy Birthday Lucas’ With a partner, complete: 800 m run 25 Burpees 25 Air Squats 25 Pull-ups 700 m Row 50 Push-ups 50 Deadlifts 50 Sit-ups 100 Double Unders 25 Snatch 25 Power clean...