1. Split Jerk-Build to heavy single in 8 minutes. No misses. From the rack. 2. Clean 3×2-Build to moderately tough load. No TNG. Rest 2-3 minutes between sets. 3. Tempo Back Squat 3×3 @ 20X0-BUILD to tough load. Rest 3-4 minutes between sets. Post WOD (Optional): This week’s active recovery or grab a group of friends…
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1. Skill: Movement Prep 2. EMOM x 20 Minutes (4 Rounds): 1st: Run 200m 2nd: 12 Dumbbell/Kettlebell Lunges (50/35, hand, weight at sides) 3rd: Row 16/14 Calories 4th: 12 Box Jump Over (30/24″) 5th: Rest *SAVE THE DATES* -Friday, August 24th @ 7:15pm: Iron…
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1. “Complex Fran” For Time: 7 Bar Muscle Ups 7 Chest-to-Bar Pull Ups 7 Chin-Over-Bar Pull Ups 21 Thrusters (95/65) 5 Bar Muscle Ups 5 C2B Pull Ups 5 Pull Ups 15 Thrusters 3 Bar Muscle…
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1. Skill: Movement Prep 2. “Jump City” For Time: 1 Round: Run 800m 80 Double Unders 21 Hang Power Cleans (135/95) 2 Rounds: Run 400m 40 Double Unders 15 Hang Power Cleans 3 Rounds: …
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