Strength: Shoulder Press 3 x 5 @ 60% 2 x 2 @ 75% 2 x 1 @85% 1 x 1 @ 100 % Clean 1 x 5 @ 65% 1 x 5 @ 70% 1 x 3 @ 75% 2 x 1 @ 80% Skill: Banded Push Ups Drop Sets or 3 x Max Rep Push Ups WOD: 3 Rounds for Time: 7 Man Makers 45/25 14 Pull Ups 21 KB Swings 53/35 28 Double...

Get Down, Get Up, Jump Jump

Strength: Back Squat 1 x 5 @ 70% 1 x 5 @ 80% 1 x 2 @ 85% 2 x 1 @ 90% 1 x 1 @ 100% Skill: 3 x 10 Strict Pull Ups Strict Ring Dips WOD: For Time: 9, 15, 21, 15, 9 Reps of Burpees Toes to Bar Double...

3 Well Rounded Rounds

They are repaving the front parking lot today and we just found out both entrances off of Warner Road will be closed. You will need to enter off of the side road to the west of the complex and park around the back of the building. 3 Rounds for Time: 400 m Run 20 Push...

Double Tabata

Strength: Good Mornings 3 x 10 (RPE 7) Deadlift 1 x 6 @ 70% 1 x 3 @ 80% 1 x 2 @ 90% 2 x 1 @ 95% BB Lunges 3 x 10 (RPE 7) Skill: 300 ft. Bear Crawl 200 ft. Plate Push WOD Double Tabata Mix Up (alternating Exercises) Tabata Slam Ball Tabata Sit...