Strength: Overhead Squat 10-8-6-4 WOD: For Time: 400 Meter Walking Lunge * At the 200 Meter mark men will pick up a 25 LB Plate, ladies 10 LB and continure 200 Meters overhead walking lunge. Courtney S. 400 m with 10lbs entire time : 14:15Read More

Skill Work: 10 Minutes to practice forward roll/heandstand/handstands WOD: 3 Rds of: AMRAP in 30 Seconds Ring Pull Ups AMRAP in 30 Seconds L-Sit AMRAP in 30 Seconds Handstand Push Ups/Handstand Hold/Headstand Hold AMRAP in 30 Seconds GHD Sit Ups Results: Justin: HS Push-up: 3,6,5  L-Sit- 17sec,10,6,GHD: 18,11,14, Pull ups:16,8,8 Rob: HS Push-up:2,3,3, L-sit:16sec,10,8, GHD: 4,6,9 Pull ups:...Read More