Warmup: ROM Drills, 15 strict press with PVC, 400 m run, then max ring row hold, 20 hand release pushups, 20 sit ups Strength: Strict Press WU: 5/5/3 @ 40/50/60% of 1RM Work: 1/1/1/1/1 Find new 1RM WOD: For time 1000m row or 800m run Then 3 Rounds of 25 Front squats (95-135/65-95#) 7 push jerks more »

Warmup: ROM Drills, 400m run, 10 behind head press with bar Strength: Strict Press Warmup: 5/5/3 @ 40/50/60% Find your 1RM – 1/1/1/1/1 WOD: 3 Rounds for time of: 500m Row 15 TTB 400m Run 10 Ring dips Cool down: 50 4-ct flutter kicks, 50 super mans, roll and stretch

***Yoga Starts Sun, August 31 at 10:30am, come get your stretch on!*** Warmup:  ROM drills, 30 sec handstand hold, 10 decline push ups Strength: Find new 1 RM max,  Strict Press WOD:  400m run then 3 rounds: 10 Hang Squat Cleans (95-135/65-95#) 5 Handstand Push ups then 400 m run Cooldown: 15 atomic situps (15-25#), more »