Warm Up: 500 Meter Row   30 Minute AMRAP: 1 Rope Climb 1 Push-up Advance WOD 1) 7X2 Clean Deadlift + Low Hang Clean (1″ off floor) + Jerk – heaviest possible, rest 60 sec. 2a) 3X5 Push Press – … Continue reading →

Warm Up: 500 Meter Row   Open Gym Make-up WOD Skill Work (of choice) 

Warm Up: 5 Minute Jump Rope 500 Meter Row Skill: Burgner warm up   Hamilton/ 3 Rounds For Time: 1000 Meter Row 50 Push-ups 1000 Meter Run 50 Pull-ups   Advance WOD BB Gymnastics 1) 7X2 Snatch Deadlift + Low … Continue reading →

Warm Up: 500 M Row 200 M run Skill: Burgner warm up   3 Rounds For Time: 200 Meter Run 100 Meter Walking Lunge 50 Squats   Advance WOD BB Gymnastics 1) 20 minutes to establish a 1RM Snatch. 2) … Continue reading →