Workout of the Day

Strength: 30 minutes to complete:4×3 snatch grip deadlift 4×3 snatch high pull 4×3 power snatch 4×3 squat snatch

Strength: behind the neck snatch grip push press 4×3 (lighter weight, rest 30s) WOD: 7 min AMRAP10 Dead Lift (185/135)10 box jump10 cal bikeRest 2 min7 min AMRAP 10 Dead Lift 10 box jump10 cal Row

WOD: Retest from 2/6 Buy in: 50/35 Cal row then 5 rounds: 12 Front Squat (135/95) 9 KB swings (53/35) 6 bar-facing burpees Cash out 50 air squats

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