Wednesday, 7-10-19

15 Min EMOM 2 Back Squats @ 80% 7-5-3 Muscle Ups 21-15-9 Deadlifts 275/185 7-5-3 Muscle Ups 21-15-9 Box Jumps 30/24

Strength/Skill – 8 min E.M.O.M. – Two Power Cleans – 1 Front Squat – 1 Push Press For 20 minutes, every minute on the minute complete: 3 Weighted strict pull-ups (dumbell) With remaining time, complete as many air squats as possible Score is total air squats

Come join us Friday September 1st at Brewology @ 7:30pm. As some of you may already know, Janel is starting a new chapter in her life and will be leaving us 😭. Let’s celebrate her new endeavor!!! Strength: Back Squat 1×10 Empty Bar 1×10 @50% 1×10@ 60% 2×10@ 70% For time: 9-15-21-27 Sq. Cleans 95/65…

“Kelly” 5 RFT Run 400m 30 Box Jumps 24/20 30 Wall Balls 20/14

Deadlifts 6X3 @72.5% 20 min AMRAP 50′ Walking Lunge – Double KB Front Rack 53/35 25 T2B 50′ Sled Push 90/45 25 Hand Release Pushups

EMOM x122 Front Squats @ 72.5% Partner WOD 4 Alt Rds 15/12 AAB10 Back Squats 155/11515 Burpees to 6″ target Partner 1 performs 15/12 AABPartner 2 performs 15/12 AAB….