StrengthSkill: Work up to heavy 5 rep DL “Optimus Prime” 7 Min AMRAP Wall balls 20/14 5 Deadlifts 225/155 at the top of each minute including the start Score is total wall ballsRead More

Front Squat 5-4-3-2-1Read More

3 RFT 400m Run 21 T2B 15 Push Jerk 135/95 9 C2B Pull-upsRead More

** LABOR DAY ** 10:00 AM WOD ONLY ** 15 Min AMRAP 10 Back Squat 95/65 400m Run 10 Snatch 95/65Read More

Coach’s ChoiceRead More

6 RFT 20 DB Snatch (10 each arm) 50/35 100m Sprint 8 C2B Pull-upRead More

10 min AMRAP 6 Hang Squat Cleans 95/65 9 SDHP 95/65 12 Double UndersRead More

Strength/Skill: 20 Min Double Under practice/Triple under practice if athlete has good double unders set some PR’s on unbroken 7 min AMRAP 50 Double unders 10 OHS 95/65Read More

Clean & Jerk 1-1-1-1-1Read More

Hero “Runyan” 24 min AMRAP 21 Bar over Burpees 7 Deadlifts 1.5X bodyweight 10 Pull-upsRead More