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A) EMOM 10 2 Deadlifts every minute *Increase weight by 10-20 Pounds every round *You choose your starting weight B) 3×10 DB Standing Shoulder press C) 2RFT (10min cap) Run 400 35 Wallballs

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A) Amrap 7 7 Clusters 115/75 10/7 Cal Assault Bike Rest 3 Amrap 7 30 Double Unders 7 Front Squats 115/75 Rest 3 Amrap 12 7 Squat Clean and Jerks 115/75 30 Double Unders 10 Cal AB

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A) EMOM 12 Min 1. 14 Burpees Min 2. 15/12 Cal Row *Scale down numbers if you are unable to complete the reps within the minute. Pick a number for each minute and stick to it. B) 4RFT 10 Hang Power Cleans 135/95 10 Box Jump Overs 24/20 10 KBS 70/53 The open is over! […]

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3 RFT 10 Power Snatch 135/95 15 Box Jumps 24/20 Rest 5 3 RFT 10 Power Cleans 135/95 15 Box Jumps 24/20 One more week of the open! Who’s ready? So many amazing PR’s and awesome moments already! This week we are changing our format from Friday Night Lights! Instead we are going to rally […]