THE 0830 CLASS IS CANCELED DO TO THE INCOMING WEATHER WE WILL HAVE NORMAL 4PM AND 5PM CLASS   12 min work up to a heavy 1RM split or push jerk (from rack) rest then amrap in 10 min of: 15 power snatches 75/55 30 double unders READ MORE

7 x 2 hang power snatch (work up in weight) rest then 5 rounds for time 1 legless rope climb 5 man makers 35/25 DB’s 10 burpees READ MORE

complete for time (22 min cut off) 150 wall ball shots 40 pull ups 60 cal row     READ MORE

12 min work up to a heavy 1 RM for the sumo style deadlift rest then amrap in 9 min of: 5 strict handstand push ups 15 burpees 40 double unders READ MORE

amrap in 15 min of: complex 1 power clean + 2 hang power cleans + 3 front squats 165/105 150m run   READ MORE

complete for time 800 m run 30 kettle swings 15 deadlifts 225/145   READ MORE

15 min work up to a heavy snatch rest then amrap in 9 min 7 overhead squats 135/95 14 bar over burpees READ MORE

with a running clock…. 0:00-8:00 150m run 20 sec L-sit hold 8:00-9:00 rest 9:00- 16:00 150m run 15 ring dips 16:00-17:00 rest 17:00-23:00 150m run 10 thrusters 115/75 23:00-24:00 rest 24:00-29:00 150m run 150 sit ups   READ MORE

5 x 5 deadlift rest then amrap in 10 min of: 1000m row 50 chest to bar pull ups 50 wall ball shots READ MORE

amrap in 16 min of: 15 squat cleans 155/105 30 toes to bar 60 double unders READ MORE