Strength Overhead Squats 1*8 1*6 2*4 3*2 Conditioning 4 Rounds for Time 400m Run 10 Pull Ups 20 Front Rack Walking Lunges 50/36 15 Push Ups 10 KB Snatch each side 50/36

If your doing the open here it is Workout 20.2 Complete as many rounds as possible in 20 minutes of:4 Dumbbell Thrusters (50 lbs / 35 lbs)6 Toes-To-Bars24 Double-Unders Friday’s Partner WOD buy in 800 meter run then 2 rounds 150 wallballs 25/16 75 toe to bar buy out 800 meter run

warm up strength/skill on the minute every min For 10 min 3 Front Squats Conditioning 7 Rounds For Time 11 Deadlifts (bodyweight)7 handstand push ups 100 meter Sprint

Strength Strict Press 3*3 Push Press5*2 Conditioning For time 50 Busters 135/95 ( burpee + a squat clean thruster)

strength/skill 3 times 25 ghd sit ups 20 Turkish get ups (10 each side) 44/27 Conditioning 4rounds 10 KB swings 70/50 10 Goblet squats 15/12 Cal bike 10 push ups 15 sumo high pull deadlifts 95/75

strength 3*3 Power Clean 4*2Full Clean Conditioning 3 Rounds for Time 50 Pistols (alternating legs) 7 Muscle-Ups 10 Hang Power Cleans (175/125 lb)

For those of you participating in the open or for anyone who wants to do the Open workout today the workout is posted below . . We will also be running our regular wod Today too. WORKOUT 20.1 10 rounds for time of: 8 ground-to-overheads 10 bar-facing burpees ♀ 65 lb. ♂ 95 lb. Time […]

Strength every 90 seconds for 15 mins 5 Back squats at 80 to 85% Conditioning amrap In 15 mins 3 Thrusters 135/95 6 kB swings 70/53 9 pull-ups 12 Hand release push ups 12/10 cal assault bike

Strength strict press 3*4 Push Press 5*2 Conditioning Jeremy 21-15-9 Overhead squats 105/75 (adv txt 115/85) Burpees Then 4 rounds 400 meter run 15 overhead squats 105/75

Skill/Strength on the minute every min for 12 mins min 1 – 8 strict HSPU (scaled you may kip) min 2- 10 chest to bar min 3- 40 hollow rocks Conditioning 5 rounds 25 ghd sit ups 50 double unders 50 foot front rack lunge 135/95