8 Rounds
5 Overhead Squats (115/85)
10 Toes-to-bar

3-3-3 F. Squat (limit at 20 minutes) then  15-12-9-6-3
KB Swings (53/35)
Ring Dips/Dips

Complete as many rounds as possible in 15 minutes of:
4 Dead-Hang Pull Ups
8 Hang Squat Cleans (135/95)
12 Jumping Lunges (6/leg)

.4 RFT: 10 Weighted Situps (45/25), 15 Pushups, 20 Jumping Squats – Every 2 Minutes, bear crawl 2 lengths of gym

Team WOD: 20 Min AMRAP: 400m weighted run(45/25), 40 KTE, 30 Back Squats (135/85)

For Time: 21 Thrusters (95/65), 21 Pullups, 15 P. Presses (95/65), 15 Burpees, 9 Hang Snatches (95/65), 9 Handstand Pushups

Check out the below video of the POSE Method of running.  This is part of what Brendon will be covering during the Running Seminar on Saturday.  Not only will this method teach us to be more efficient and bad ass… Read More

5 RFT:
9  KB Swings (53/35)
6  Turkish Getups (3/side) (53/35)
9  Pullups

Pr Challenge Prelims Day 1: “Christine”: 3 RFT: 500m Run, 12 Bodyweight Deadlifts, 21 Box Jumps (24/20)

Enter the 7 Week “Christine” Challenge and compete for Most Improved and Fastest Times!  The Challenge kicks off on the 9th and concludes on March 31st with our best Event Day yet.  Get Signed up NOW!!!