Deadlift 5×3   3×3—go heavy or go home   Fran 21.15.9 Thruster 95/75 Pullups

Strict Press 2 reps on the minute for ten minutes 7 rounds for time 7         KB swings 7         Handstand pushups 7         Jumping air squats

Sumo Deadlift 5×5   5×3   8 min amrap 5 each leg, one legged step ups, keep one foot on the box and pull yourself up with the leg driving through the heel 5 KB bombs, two handed swing catching into … Continue reading →

Group Warmup Accumulate 3 minutes on a L sit.  You can use rings or parallettes ANGIE 100 pullups 100 pushups 100 situps 100 air squats   Check the board and compare to your last scores

Push Press 5×5 Push Jerk 5×3 15 minute AMRAP Burpee to box jump, scale with paralette if needed or use two pieces of rope to form a X———GOOD LUCK 1. front facing burpee to box jump, 2. jump off box … Continue reading →

Group Warmup WOD 5 rounds for time 400 meter run 30 deadlifts 135/95 15 pullups