Featured

Part A: Mobility T-Spine   Part B: Complete AMRAP in 3min, 6min, 9minutes in the following order: 20 Push Press #75/#55 20 Front Squats #75/#55 20 Box Jumps 24”/20” Repeat from Top after list is completed. Rest 1min after each time period Begin at top of list for each interval Score for total reps in each cycle 

Part A: Dynamic Warm Up Part B: 2 mins ME s2o (135/95) (205/135) rest 2 mins 2 mins ME s2o (115/75) (185/115) rest 2 mins 2 mins ME s2o (95/55) (135/95) * score total reps rest 3 mins then.. Part C: 100 Front Squats for time (95/65) (135/95) (185/125) *Every 2 mins 5 burpees *Comp do 5 burpee pull ups

Teams of 2-3 Complete on the minute every minute for 30 minutes: Teams of 2 10 Push-Ups 10 Air Squats 10 Pull-Ups or Teams of 3 15 Push-Ups 15 Air Squats 15 Pull-Ups All members can work at one time. Partion work amongst group in any combination; however - exercises must be completed in order given. Continue format until 30 rounds are complete or terminate WOD if all 30 (45) reps are not met during minute interval. Score for total team reps.