Strength: Snatch 5×1 (75%) WOD: 5 Rounds for time: Sub :45 250/200m Row 30 Unbroken Double Unders If you miss the :45 on the 250/200m row or if you break the double unders you will get a penalty or 100m run for each. If you miss both in one round that is a 200m run…

Strength: Hang Clean 5×2 (75%) WOD: For time: 30 Wallballs 20/14 @ 10/9′ 30/27 Cal Assault Bike 30 Hollow Rocks 30 Medball Cleans 20/14 30/27 Cal Row 30 Supermans

Strength:  Power Snatch 5×3 (75%) WOD: 3 Rounds for time of: 200m Run 20 Pistols 15 Box Jumps 24/20

Happy Birthday to the backbone of our amazing Box. Mary, we would love to say thank you for everything you do for all of us and for always taking your time to take care of all of our needs. Your dedication to our home away from home is just amazing! We love you and we…

Strength: Back Squat 5×3 (75%) WOD: For time: 21 Strict Toes to Bar 15 Squat Cleans 205/145 90 Double Unders 15 Minute time cap.

Strength: Clean & Jerk 5×1 (80%) WOD: For time: 1 Mile Run 20 Deadlifts 185/125 800m Run 15 Deadlifts 225/160 400m Run 10 Deadlifts 275/200 200m Run 5 Deadlifts 315/225 20 Minute time cap.

Strength: Front Squat 3×1 (75%) WOD: 12 Minute AMRAP of: 10-8-6-4 Bulgarian Split Squats Ring Push-Ups

Strength: Clean & Jerk 6×1 (75%) WOD: 5 Rounds for time: 7 Cal. Ass Bike 7 Bar Facing Burpees 7 Power Snatches 95/65 7 Minute time cap.

Strength: Snatch 6×1 (75%) WOD: 21-15-9 For time: Ring Dips Goblet Squats 70/53 Cash out: (not part of time) 200m Suitcase Carry 35’s/26’s (in one hand)

Strength: Overhead Squats 5×3 WOD: 20 Minute EMOM of: 100m Sprint Rest remainder of minute.

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