STRENGTH: (20 minutes) Front Squats 4×3 @ 80% 2×2 @ 90% MetCon: 3RFT 400 m Run 21 WB 12 Burpee over the box-box jumps      Read more

Skill/Strength: (20 Minutes to Complete) 500 m Row 7×7 Strict Pull Ups MetCon: “DT” 5RFT 12 DL (155/105) 9 Hang Power Clean (155/105) 6 Push Jerk (155/105) In honor of USAF SSgt Timothy P. Davis, who was killed on February 20, 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.Read more

SKILL: (20 Min) Rope Climbs MetCon: 20 MIN Partner AMRAP 20 Partner Med Ball Squat Tosses (5 yards apart) (20/14) 30 Partner Med Ball Sit Ups 400 m Med Ball Partner Run *If Med Ball Hits the ground during Med Ball Squat Tosses both partners must complete 10 Burpees each:)Read more

STRENGTH: (16 MIN) E2MOM @ 80% of PC 1 Power Clean + 2 Front Squats + 1 Split Jerk 1-1-1-1-1-1-1-1 MetCon: For Time Buy In: 14 C and J (135/95) 7 Rounds of: 5 C2B Pul Ups 10 HRPU 15 Jumping Squats Cash Out: 14 C and J (135/95)Read more

STRENGTH: (17 MINUTES) OHS 4X3 @ 80% 2X2 @ 90% MetCon:  For Time 21-15-9 Back Squats (115/75) KBS (53/35) @ 7 Min 4RFT 5 Bar Facing Burpees 20 Mountain ClimbersRead more