4 x 1 of the following 10 deadlifts + 5 bent over rows rest then amrap in 12 min of: 7 strict handstand push ups 8 back rack static lunge steps 115/85 9 back squats 115/85 ….yes these are from the ground READ MORE
amrap in 12 min of: 2 rounds* *5 strict pull ups *10 HR push ups *15 squats plus down and back sled push 225/185 rest 5 min amrap in 12 min of: 2 rounds* *5 strict pull ups *10 HR push ups *15 squats 50 double unders READ MORE
0830 class only…..enjoy the rest of Veterans Day Hero WOD “Whitman” 7 rounds for time of: 15 kettle swings 15 power cleans 95/65 15 box jumps 24″/20″ READ MORE
run 1 mile…this is not for time rest then 15 min work on the following complex: 1 squat snatch + 1 hang squat snatch + 1 overhead squat rest then 2 rounds for time of: 30 lunge steps 20 ring dips 30 box jumps 20″ all READ MORE
with 5 min clock 50 wallball shots with remaining time max cal row rest 5 min with a 5 min clock 50 wallball shots with remaining time max front squats 185/120 (from ground) rest 5 min with a 5 min clock 50 wallball shots max deadlifts 185/120 READ MORE