Back Squat10-5-3-10-5-3 WOD10 minutes7 pull-ups9 pushups*starting at 3-2-1 go then EMOM complete 5 front squats 135/95

“The Lyon” 5 rounds, each for time of:165/115. squat cleans, 7 reps165/115 shoulder-to-overheads 7 reps7 burpee chest-to-bar pull-upsRest 2 minutes between rounds.Ideally, use a pull-up bar that is 6 inches above your max reach when standing.

Strict Press3-3-3-3 WOD4 min wallballs shots 20/144 min handstand work1 min rest3 min wallballs3 min handstand work1 min rest2 min wallballs2 min handstand1 min rest1 min wallballs1 min handstand *for handstands:10 ft handstand walk = 10...

Back squat5 sets of:1 (5 second descent) + 2 regular WODComplete as many reps as possible in 12 minutes of:1 strict pull-up, 2 push-ups, 3 squats2 strict pull-ups, 4 push-ups, 6 squats3 strict pull-ups, 6 push-ups, 9 squatsEtc.

Holiday HoursThursday5,6,7,8amFriday9-noon open gym 5 sets1 hang snatch + 1 snatch*pause at least 1 second in the bottom. WODRX30 power snatches 95/6530 OHS 95/6530 squat snatches 95/65*every minute on the minute, starting at 1:00 complete 3 toes...

Deadlift3-3-3-3-3 WODTabata Diane Tabata 1:Deadlift 225/155 Rest 3 minutes Tabata 2:HSPUs HSPUs can be scaled with a shoulder to overhead 95/65 Score is total reps