Coach’s ChoiceRead More

Strength/Skill : 30 Min Handstand walks/ around the worlds/wall walks 15-12-9 HSPU Deadlift 225/155 400m Run w/medball 20/14 after set of 15 and 12 *12 min TimecapRead More

Strength/Technique: Work up to heavy 3 rep Max Clean * build up to a weight that allows 3 reps within :45 seconds with excellent mechanics. 7 Min AMRAP 5 Box Jumps 30″/24″ 3 Cleans 225/155 *Mainsite WOD 27 AugRead More

Back Squat 10-10-10Read More

10 RFT 30 Double Unders 10 Clusters (95/65) Cluster = Squat clean into a thrusterRead More

Hero “Dunn” 19 Min AMRAP 3 Muscle-ups 1 shuttle sprint, 5 yds, 10 yds,15 yds 6 Burpee box jump overs *on the burpees jump over the box without touching itRead More