Tonight is the CFO Holiday party!! 6pm! Bring a side dish! Saturday wod: Partner 100 wall balls 80 pull ups 60 bar over burpees 40 dead lifts 225/155 2000m row (rower are first come first serve)

Strength/skill Hspu accumulate at least 30 reps. Scale up or down as needed Strict Pull-ups accumulate at least 30 reps Scale up or down as needed. WOD 50 strict presses 95/65 *each time you have to rest. (Lower the bar below your shoulders)...

Tuesday Clean and jerk cycling 4 – :30 second attempts. Rest 2:30 after each attempt. Choose loads that you can cycle efficiently. WOD Cindy Grinder 10 rounds 3 clean and jerks 135/95 5 pull-ups 10 push-ups 15 squats

Tiff On a 25-minute clock, Run 1.5 miles Then perform as many rounds as possible of: 11 chest-to-bar pull-ups 7 hang squat cleans, 155 lb. 7 push presses, 155 lb. Post rounds completed to comments. United States Army Capt. Benjamin David Tiffner...

Thursday 3-3-3 Cleans Macho man EMOM 3 power cleans 135/95 3 front squats 3 jerks If you make it to the 10 minute mark add a rep to each movement, each minute. Min 11 – 4 of each, min 12 – 5 of each…. until you can no longer...

Back Squat 15 minutes to find a heavy single then lower the weight and attempt a set of 20 WOD 10 min amrap 21 front squats 95/65 15 pull-ups 9 burpees