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WorkoutFor time with a partner20 rounds–you go I go, full rounds (10 each)5 toes to bar7 wallballs 20/14–everyone goes to 10150 run staging:boxes spread throughout, ...

Lift3×3 landmine rotational snatches/sde Then Box squat2×15–smooth down, fast up tempo. 3 sets10 dumbbell bench @3101 tempo15 box hamstring curls at 2020 tempo staging:landmines near ...

Chest supported row2×15–pause at the chest for 1 second every rep superset with20-30 accumulated pushups with a 1 sec pause at the top and bottom ...

Workout20:00 AMRAP2 Rounds20/15 cal bike10 walking lunges, farmer’s grip, total reps, 2×50/3550 DU Once those are completed, move onto2 rounds20/15 cal bike10 walking lunges, front ...

LiftSumo DL2×15 10×1 weighted strict pullup also accumulate 3 sets8 rear foot elevated split squats/side:30 L-sit (accumulated, hanging) staging:set up benches for RFESS near the ...

LiftStrict press2×15–goal percentage 55-60% of 1rm, basically pumpy but not at failure superset with 2×15 lat prayers–1031 tempo (1 second down, no pause, 3 seconds ...

Workout 8 rounds15/12 cal bike10 v-ups8 russian kb swings green/yellow6 box jumps 24/20rest 1:00

24.3 All for time:  5 rounds of:         10 thrusters, weight 1    10 chest-to-bar pull-ups  Rest 1 minute, then: 5 rounds of:     7 thrusters, weight 2  ...

Snow day! We are closed today, 3/14. See you tomorrow for 24.3!

Workout16:00 AMRAP20/16 cal row8 situps16 shuttle runs NO TOUCH (foot only, no hand)8 dumbbell hang power cleans 2×35/25 rx+ ghds staging: rowers near the red ...