RANGER PANTY THURSDAY! 13 Minute AMRAP: 10 thrusters 65/45 7 toes to bar 5 ring dips

Overhead Squat 5-5-5-5-5 *Every set should be max effort, with no more than 10% difference in weight between set 1 and 5 example: 135-135-145-145-145 = good!  115-125-135-145-145 = BAD, do 2 more sets.

For total reps: 2 rounds of 90 Seconds on, 30 seconds rest of: Bulgarian bag squat cleans Rope climb Parallette pass throughs Turkish get ups @ 1.5pood/1pood 5m handstand walk

For Time: 800m run buy in 10 Wall ball 20 Double unders 20 Wall ball 40 Double unders 30 Wall ball 60 Double unders 40 Wall ball 800m run buy out *Wall ball shot standard is 20lb./14lb. med ball to Read More …

“McGhee” Complete as many rounds in 30 minutes as you can of: 275 pound Deadlift, 5 reps 13 Push-ups 9 Box jumps, 24 inch box Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small Read More …

20min amrap: 400m run 25 push ups 15 knees to elbows

Open WOD 11.3 5 Minute AMRAP Squat clean & Jerk @ 165lb./110lb.

For Time: 75 Burpee Box Jumps