A. Skill Work – BMU / Pull-ups B. For Time: 600 Meter Run 10 Bar Muscle-ups 20 WallBalls (20/14) 400 Meter Run 20 C2B Pull-ups 20 WallBalls (20/14) 200 Meter Run 30 Pull-ups (chin-over) 20 WallBalls (20/14)Read More

A. Strength: Bench Press 5 – 5 – 5 B. 6 Rounds for time: 10 Meter Lunge 15 Push-up 10 Meter Lunge 15 KB Swings (24/16) Sprint Back to Start (20 Meters) :30 REST C.  Reverse Tabata – “L” Sit HoldsRead More

A. Strength – Back Squat 3 – 3 – 3 – 3 – 3 B. 10:00 AMRAP 10 Hollow Rocks 10 Back Squat (95/65) 10 Calorie Row *1/2 class start on A, Other on B for large classes C. Mobilize LegsRead More