20 Minute AMRAP: 200 Meter run 10 Box jumps 24″/20″ 5 Ring dips 10 Med-ball cleans 20lb/14lb

Find a new squat snatch max, then: 3 Rounds for time: 10 Wall walks 5 Squat Snatch @ 75%

5 Rounds of each movement, counting total reps of: 30 Seconds Double Unders, 30 seconds rest 30 Seconds Toes-to-bar, 30 seconds rest 30 Seconds KB swings, 30 seconds rest 30 Seconds Sumo Deadlift High Pull, 30 seconds rest

Team WOD!  Come in ready to pull your weight!  

Fran Friday!!! (Surprise, Surprise) 🙂 21, 15, 9 Thrusters 95/65 Pull ups

Dirty 30 Thursday 30 box jumps 24/20 30 jumping pull ups 30 Kettlebell swings 30 walking lunges 30 knees to elbows 30 push press 45/35 30 Deadlifts 135/95 30 Wall Balls 20/14 30 Burpees 30 Double Unders

5k

Tabata Tuesday Row Ring Dips Sit Up Double Unders Burpees (1 minute rest between tabatas)

“Murph” For time: 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike’s Read More …

“Forrest” Three rounds for time of: 20 L-pull-ups 30 Toes to bar 40 Burpees Run 800 meters U.S. Drug Enforcement Administration Special Agent Forrest Nelson Leamon, 37, assigned to the Foreign-deployed Advisory and Support Team (FAST) Echo was killed October 26th, Read More …