1. Work up to a heavy but not max clean 2. EMOM until you can not complete the ladder Min1 – 4 Burpee over bar+ 1 Squat Clean 115/75 Min 2- 4 Burpee over bar+ 2 Squat Clean Min 3- 4 Burpee over bar+ 3 Squat Clean 3. 100 Russian Twists

1. Overhead Squat 5×2 or One arm Overhead walking lunge x 20m(10m per arm)x 4 2. AMRAP for 8 One arm D-bell thruster x 12(6R/6L) 10m Broad Jump HR push up 15/10 10m Broad Jump

1. Deadlifts 5-3-1-5-3-1 *increase the weight on your second wave of 5-3-1 2. For Time 20 Strict Pull ups/ Rings rows 20 Supermans 20 Kipping Pull up/ Banded Pull up 20 Supermans 20 Chest to Bar Pull up/ Jumping Pull up

1. 4 sets of: Seated Strict Press x 4-5 reps 40 Double unders 2. Open Wod 12.3 18minute AMRAP 15 Box jumps, 24/20 12 Shoulder to Overhead 115/75 9 Toes 2 Bar *The open starts in 23 days , so try and treat this as an open workout. If you haven’t sign ... Continue Reading

Hey Guys we are going to keep the gym closed due to the weather and your safety. Try to keep travel to a minimum today Home Wod- 100 Burpees for time ….Post Score in Comments !