A. Back Squat 6 – 6 – 6 B. Paleo Benchmark #1 – for max reps 4:00 Row for Calories 1:00 REST 3:00 C2B Pullups (C2B/chin-over/jumping) 1:00 REST 2:00 Max Back Squat (M-165/115/air, W-115/80/air) 1:00 REST 1:00 STOH (M-135/95/65, W-95/65/45) C. OLY Wall squats/splitsRead more

A. Work up to WOD Snatch or C&J B. WOD – last completed 5/8/14 ” Isabel” 30 Snatch for time (135/95) or “Grace” 30 Clean & Jerk for time (135/95) REST AS NEEDED, THEN: C. “Annie” 50 – 40 – 30 – 20 – 10 Double Under AB Mat Sit-upRead more

A. Weighted Pull-ups 3 – 3 – 3 – 3 – 3 B. 12:00 EMOM 6 C2B Pull-ups + 6 Thrusters (95/65) + 6 Bar Jump (O&B=1) *delete one rep for each if you can’t complete OTM C. Team WOD – TBDRead more

22:00 Partner AMRAP – one work/one rest 8 Hang Power Clean (M-115/95/75, W-75/65/55) 8 Push Ups 8 Box Jumps *rotate after a completed roundRead more

A. Tempo F Squat (:08 down, :08 hold) 1 – 1 – 1 – 1 – 1 (70-80% 1RM) B. 0:00 – 10:00 Complete: 21 – 18 – 15 – 12 – 9 – 6 – 3 Back Squat (M-115/95/75, W-75/65/55) *one rope climb in between rounds REST in any time remaining C. 10:00 – 16:00 – AMRAP 20 Lunge Steps (each step=1) 10 Shoots (B&F=1) D. 16:00 – 20:00 Foam Roll Legs/ham/gluteRead more