Front Squat 3-3-3-3-3-3-3

10 Minute AMRAP: 1 Rope climb to 15′ 3 Dead lifts @315/215 5 Strict HSPU

Happy (belated) Birthday Kristy! For Time: buy in of 20 Calorie Row 6 Bar muscle-ups then, 8 Rounds of: 10 Hang power clean –> Shoulder to Overhead @95/65 15 Double Unders

16 Minute AMRAP: 10 Burpees to a 6″ target 10 Thrusters @75/55

3 Rounds: 3 Minute AMRAP, 1 Minute Rest: 5 Power Snatch 115/75lbs 7 Box Jumps 24/20in. * total rounds is score

Manion  Seven rounds for time of: Run 400 meters 135 pound Back squat, 29 reps First Lieutenant Travis Manion, 26, of Doylestown, Pennsylvania, assigned to 1st Reconnaissance Battalion, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, California, was Read More …

Hang Clean 3-3-3-3-3-3-3 *Can be either power or squat.

For Time: 50-40-30-20-10 Strict Press @45/35 Double unders

20 Minute AMRAP: (teams of 2) 60 Cal Row 60 Kettlebell Swings 50 Cal Row 50 Box Jumps 40 Cal Row 40 Burpees 30 Cal Row 30 Wall Ball 20/14, to 10ft target 20 Cal Row 200 Meter run (together)

For an undetermined amount of time, we will not be posting the WOD the day before. This is to aid in building mental toughness. Be sure to bring a gym bag with at least the following: -Long socks/ Shin skins Read More …