Mobilty: Spend 30 min working athletes through mobility drills WOD: 30-20-10 Wall Ball 20/14 Burpees *10 min TimecapRead More

Strength: 30 min to establish 2 Rep max Back Squat/technique Fran 21-15-9 Thruster 95/65 Pull-upsRead More

Snatch 1-1-1-1-1Read More

MEMORIAL DAY MURPH WOD + BBQ 1 Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1 Mile Run Wear a 20# vest or body armor. Must start and finish with 1 mile run. Can partition/break-up pull-ups, push-ups, and air squats.Read More

Coach’s ChoiceRead More

Hero “McGhee” 30 Min AMRAP 5 Deadlifts 275/185 13 push-ups 9 Box jumps 24″/20″Read More

Nancy 5 RFT 400m Run 15 OHS 95/65Read More

Strength- Press in snatch SOTS Press 7×2 WOD: 9-15-21-15-9 Push Press 95/65 Row for Cals T2B *13 min T/C*Read More

6 Min AMREP 6 strict pull-ups 5 Strict Ring dips 4 Burpees Rest 2 Min 5 Min AMREP 10 Double Unders 8 walking lunges 6 Hand release push-ups Rest 1 Min 4 Min to complete 600m Run Max wall ballsRead More

Hang Squat Snatch 5-4-3-2-1Read More