Saturday (2017JAN06) – WOD

Gymnastics: Muscle Up Progression Practice 4 Rounds 3sec Dip Support 3 Dips 3sec False Grip Hold 3 False Grip Pulls to Sternum 3 Muscle Up Transitions   WOD: On a 6min Running Clock For Time 30 Snatches 95/65# with the remainder of the 6mins ME Muscle...

Friday (2017JAN05) – WOD

MEU: Dip and Hold + Dip-Drive Slow + Dip-Drive Fast + Push press 7 x (1+1+1+1)   WOD: 15-12-9 Push Press 115/75# Burpees Rest 1min 9-6-3 OH Squats 115/75#...

Wednesday (2017JAN03) – WOD

Weightlifting: Clean 1st pull to Mid thigh + Clean Pull + Muscle Clean + Push Jerk + Hang Clean + C&J 7 x (1+1+1+1+1+1)   WOD: 4 Rounds 4 Power Cleans 155/105# 8 Ring Push Ups 12cal...