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Benchmark WOD – We repeat this one every six weeks to measure progress. Strength: Deadlift 5×5 Then, for time: 500m row (do this only ONCE) Then three rounds of: 5 Pull-ups (kipping [...]

Rest day. If it makes you feel better, call it a recovery day… REST is not a four-letter word.

See Friday’s WOD – everyone who came today was NOT in yesterday so we repeated it.

Strength: Strict press 5×5 Then, 20 minute AMRAP of: 10 KB swings (24k/16k) Row 250m* 10 Push press (135/95lb) 20 Military sit-ups * If you have to wait for a piece of equipment, yell [...]

As picked from the Hopper… 21-15-9 reps for time of: Wall balls KB swings (24/16k) Knees to elbows Push-ups Finisher: 3 rounds of handstand holds, 30 seconds each

15 minute skill practice: Front squat and Clean, 3×3 each – focus on form over load Then, “The Chief” As many rounds as possible for 3 minutes – followed by one [...]

“Hands Free” – Injured arms and wrists seem to be dogging a few of us, so today we are doing a leg/core centered WOD. Strength: High back squats 5×5 AMRAP 15 minutes [...]