Dan Broughton

Strength: 5×3 Tempo back squat 3011 (3 sec negative, 0 sec at bottom, 1 sec positive, 1 sec at top) WOD: For time: 20 power snatch (95/65) 20 bar facing burpees 20 OHS (95/65) 20 bar facing burpees 20 squat… Read more »

Lumberjack 20 – On November 5 2009 at 1:34 p.m., a terrorist named Major Nidal Hasan attacked fellow soldiers and civilians at Fort Hood, TX. He killed 12 soldiers and one civilian and wounded 43 others. SPC Frederick Greene, 29,… Read more »

**Reminder** Monday is the last day to place an order for an open T-Shirt! *Teams of 2* For Time: 200 Double Unders 150 KB swing (53/35) 100 Shoulder-to-overhead 50 Burpees 100 Double Unders 75 KB swing 50 Shoulder-to-Overhead 25 Burpees

Open Prep! 14.4 AMRAP 14 60 cal row 50 Toes-to-Bar 40 Wall Balls 20/14 30 Cleans 135/95 20 Ring Muscle Ups

Benchmark WOD: For time: 50/35 Cal row buy in Then… 5 rounds 12 front squats (135/95) 9 KBSwings (52/35) 6 bar facing burpees then… 50 air squat cash out

Skill: 10 min EMOM 5 Chest-to-Bar pull ups WOD: 3 rounds for time 15 HSPU 30 ab-mat sit ups 45 double unders

Come join us for open gym from 10-12pm!

Complete as many rounds as possible in 25 mins of: Run, 400 m 50 Dumbbell Push Press, 35/20 lbs 50 Pull-ups 50 Dumbbell Front Squats, 35/20 lbs 50 Push-ups 50 Dumbbell Walking Lunges, 35/20 lbs 50 Air Squats”