Gymnastics 5:00 to establish longest Freestanding HS Hold Conditioning For Time15-12-9Burpees to TargetToes to Bar200 DUs 12-9-6Burpees to TargetC2B Pull- Ups 150 DUs9-6-3Burpees to TargetBar Muscle Up 100 DUsRead more

Conditioning “Chasing Waterfalls” 4 RFT30/24 Cal Row30 Wall Balls (20/14)30 Alternating DB Snatch (50/35)Read more

Pause Hang Snatch Complex 1 Pause Hi Hang Squat Snatch1 Pause Hang Squat Snatch1 Hi Hang Squat Snatch1 Hang Squat Snatch***pause is :01 @ set up and catchSet1 @ 45, Set2 @ 50, Set3 @ 55% Conditioning “Little Foot” AMRAP 1225 DU9 T2B25 DU9 Hang Squat Snatch (95/65)Read more

HERO WOD “Manion” 7 RFT400m Run29 Squats***perform with 50/25# sandbagRead more

Body Armor (Cap 15:00) 3 Giant Sets of:7 Floor Press14 Bent Over Rows28 Banded Pull ApartsRest 1:00 – 2:00 between rounds Conditioning “Duce” 3x AMRAP 4, rest 4:00 between27/21 Cal Row21 P Cleans15 Burpee Box Jump Overs (24/20)***Rd1 @ 135/95, Rd2 @ 115/85, Rd3 @ 95/65Read more