15 minute AMRAP: Buy-in 500m. row, then rounds of: 10 burpee OTB + OTB 155/105-lb. overhead squats, 5 reps

Front squat 1-1-1-1-1-1-1-1-1-1 reps

CLOSED!

Benchmark Day!

Complete as many rounds as possible in 10 minutes of: 25 wall-ball shots, 20/14-lb. ball to 11-ft. target 10 strict pull-ups

Back squat 10-8-6-4-2 reps Shoulder press 10-8-6-4-2 reps Deadlift 10-8-6-4-2 reps

4 rounds for time of: 400-m run 30 push presses, 65/45 lb. 20 jumping chest-to-bar pull-ups *That’s right folks, jumping. Standard here is while standing tall on a stack of plates or box, pull-up bar should be at the athletes Read More …

15 minute AMRAP: 50-ft. handstand walk 15 burpees 30 single-leg squats, alternating

CLOSED!  

12 Days of Christmas Partner WOD! 100m. run 2 clean & Jerk 3 Synchro bar facing burpees 4 DB snatch 5 Push jerk 6 Pull-ups 7 Hang power clean 8 DB Thrusters 9 Deadlift 10 Partner air balls 11 Plate Read More …