Dan Broughton

Skill: Max kipping pull ups unbroken rest 3 min – Max strict pull ups unbroken rest 3 min – Max hang with chin over bar Wod: AMRAP 11 5 man makers (30/20) 10 front rack DB lunges (30/20) 20 ab… Read more »

REMINDER: We will be closed for Easter Sunday tomorrow, 4/21! WOD: Teams of 2: Buy in: 30 Thrusters (135/95) then 6 rounds 15 Wall Balls 12 push ups9 TTB6 P. Clean 3 shouder-to-OH cash out: 2k row. 45 Minute Cap

We will be closed on this coming Sunday, 4/21, for Easter Sunday! Enjoy the day off! Open 12.3 Retest AMRAP 18: 15 box jumps 24″/20 12 Push press 115/95 9 ttb

Strength: “Stamina squatting 10 min EMOM odd: 1 front squat even: 3 back squats (weight is ~80% of 1RM front squat) ” WOD: Nancy 5 Rounds 400m run 15 OHS (95/65)

Skill Work: MU progression work: accumulate 4x30s holds on rings (they can drop but do not ‘rest’ until they complete 30s)4×4 ring rows with 3s negative WOD: AMRAP 12 7 muscle ups 14 p. clean 135/95

Strength: Strict press 3×5 WOD: For Time: 500m row buy in 3 rounds 15 box jump overs 24″/20″ 15 Wall balls 20/14 500m row cash out

Come join us from 10-noon for open gym!

WOD: Teams of 2: 20 minute AMRAP 2 rounds 2 wall ball shots 2 air squats 2 synchro burpees 2 rounds 4 wb 4 air squat 4 synchro burpees 2 rds 6… 2 rds 8… ect