Dan Broughton

Strength: Strict Press 4×8 WOD: AMRAP 12 10 Wall Ball 20/14 10 DB Burpee Deadlift 35/20 50′ walk with one DB in farm carry and one overhead 50′ walk with hands reversed

WOD: Fran 21/15/9 Thrusters 95/65 Pull Ups Skill (after WOD): Freestanding Handstand/Handstand Walk skill work: Wall walks Wall kick-ups/freestanding kick ups Handstand bailing practice Shoulder Taps

Join us for open gym from 10am – noon!

PARTNER WOD: Teams of 2For Time: 800m Run (together) 80 Wall Balls 20/14 80 Push Ups

Skill: Turkish Get Ups: Accumulate 20 reps WOD 4 Rounds: 3 Minute work: 15 Snatch 95/65 Max Cal Row 1 Minute Rest

WOD: Open 18.1 AMRAP 20 8 TTB 10 Single Arm Dumbell Hang Clean and Jerk 50/35 14/12 Cal Row

Strength: Close Grip Bench Press 3×12 WOD: EMOM 16 Minute 1 – 12 Wallball 20/14 Minute 2 – 40s Plank Minute 3 – 12 KBS 53/35 Minute 4 – 40s Wall Sit Holds

Strength: 5 Complexes of: 1 Power Snatch 1 Hang Squat Snatch 1 Squat Snatch 1 OH Squat WOD: 4RFT 8 Clean and Jerk 135/95 10 Box Jump Overs 24″/20″

Strength: Barbell Reverse Lunges 4×10 (5 per leg) WOD: AMRAP 8 3 Thruster 135/95 6 Bar Facing Burpees 9 C2B Pull Ups

HERO WOD: Danny DietzFor Time1 mile Run26 Power Cleans (185/135 lb)80 Push-Ups1 minute Rest600 meter Run28 Front Squats (185/135 lb)50 Pull-Ups On a mountain high in the Hindu Kush of Afghanistan, in a deadly firefight with the Taliban, Navy SEAL… Read more »