Dan Broughton

Teams of 3: 30 minute AMRAP 100/75 cal Bike 75 wallballs 20/14 50 power cleans 115/80

Five 3 minute rounds of: 10 front squat 185/125 10 box jump 30/24 row for max calories rest 3 minutes between rounds

For Time: Cash in- 400 m run  then 10-1 1-10 Burpees Deadlifts 265/185 then Cash out- 400 m run

Skill- Bar Muscle Up    10-8-6-4-2 Power snatch 135/95 bar muscle up

11 minute AMRAP of: 5 HSPU 10 hang power clean 135/95 20 deficit push ups 45/25 40 double unders *use 2 plates outside of shoulders, hands placed on plates and chest to deck push up

*Snow Day Make Up!* 3 min AMRAP rest 1 minute 6 minute AMRAP rest 2 minutes 9 minute AMRAP of… 15 thrusters 95/65 15 box jumps 24/20 15 double unders 15 front squat 95/65 15 pull ups 15 KB swings… Read more »

Please join us today for Open Gym from 10-12. We will see you then!

Teams of 2 400 m run together 100 KB swings 53/35 400 m run together 50 burpee box jump over 24/20 400 m run together 75 toes to bar 400 m run together 50 burpee box jump overs 24/20 400… Read more »

10 rounds for time: 1 power snatch 185/125 3 OH Squats 185/125

Today: Bench Press 5-5-5-5-5-5-5 then… For time: 25 KB swings 53/35 10 supine ring row 500 m row 10 supine ring row 25 KB swings 53/35