Gwen Clean and jerk 15-12-9 reps Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.

Viola Complete as many rounds as possible in 20 minutes of: Run 400 meters 11 power snatches, 95 lb. 17 pull-ups 13 power cleans, 95 lb. U.S. Army Staff Sgt. Alex Viola, 29, was killed Nov. 17, 2013, in Kandahar Read More …

For time: 50-40-30-20-10 Abmat sit-up 25-20-15-10-5 Wall ball 2-for-1’s @20/14-lb.

**”J.T.” ** 21-15-9 reps of: Handstand push-ups Ring dips Push-ups In honor of Navy Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA who was killed in Afghanistan last week. “My husband was a warrior and a man Read More …

Complete as many rounds as possible in 15 minutes of: 10 shoulder to overhead @155/105-lb. 15 bar facing burpees 20 toes to bar

Deadlift 5-5-5-5-5 reps

Fran 21-15-9 reps for time of: 95/65-lb. thrusters Pull-ups

LIFT OFF!!!! Open Gym set up 8-12 to complete your 1RM Snatch and 1 RM Clean and Jerk and the WOD  

5 rounds for time of: 50/35-lb. dumbbell thrusters, 15 reps 50 double-unders 15-foot rope climb, 3 ascents

Tabata back squats, 95/65 lb. Rest 1 minute Tabata L-hang Rest 1 minute Tabata ring rows Rest 1 minute Tabata handstand hold Rest 1 minute Tabata row for calories The Tabata interval is 20 seconds of work followed by 10 Read More …